Interval training 

Interval training is a physical training that consists of low-high intensity workouts. Interval training focus's on cardiovascular workouts; running, rowing and cycling. It is an excellent way to train for sports events and sports in general. 

Interval training concentrates on improving one's aerobic capacity. This is especially good for runners and cyclists, as it increases the length you can workout with varying intensities. 

There are many ways you can construct your interval training:

-sprints then walking back (sprint 100m and walk 50-80m)

-skipping at low to high intensities (1-2 mins each)

-jogging at different inclines and intensities 

All in all, interval training is an easy way to improve your cardiovascular system and your aerobic capacity.

Circuit Training

Circuit training targets building strength and muscular endurance. The program was developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds in England. 

Before actually starting your exercise you must set up each station in your circuit. Be careful to choose a smart exercise that you are able to repeat effectively until the next station. At each station you must give 100% effort and be sure to have only short breaks in between each station (10-15 seconds). Repeat the circuit 3-5 times with a 2 minute break in between circuits. 

Watch this video for more instructional help: 8 station fat burning circuit

Try setting up your own circuit. No gym or special equipment is needed. If you are not sure what exercise to include take some from this list.

Upper-body

• Squat ups
• Bench dips
• Back extensions
• Pull ups
• Medicine ball chest pass
• Bench lift
• Inclined press up

Core & trunk

• Sit ups (lower abdominals)
• Stomach crunch (upper abdominals)
• Back extension chest raise

Lower-body

• Squat jumps
• Compass jumps
• Astride jumps
• Step ups
• Shuttle runs
• Hopping shuttles
• Bench squat

Total-body

• Burpees
• Treadmills
• Squat thrusts
• Skipping

(taken from wikipedia)