High Intensity Interval Training (HIIT) is a great option when you’re pressed for time, because the intensity of the exercise lets you get in a full workout in about half the time you’d spend doing steady-state cardio. Research conducted at the Montreal Heart Institute found that 4 months of twice weekly HIIT can improve brain function while trimming your waistline.

Scientists recruited six middle aged adult subjects with a body mass index between 28 and 31, which is considered overweight to obese. In addition to HIIT these volunteers also trained with weights twice a week. The result was a slimmer waistline, decreased fat mass, improved cognitive function and greater insulin sensitivity.

True Strength Moment: Four months from now it’ll be late February, which is right about the time many people start regretting all that holiday feasting. If you’re wondering how to get cut down into swimsuit shape for summer, keep the results of this study in mind.