High-Intensity Functional Training (HIFT) vs Moderate-Intensity Continuous Training (MICT) in College Students

Inclusion Criteria: * Age 18 to 35 years. * Currently enrolled college or university student. * Able to provide written informed consent. * Able to attend baseline and post-intervention testing visits and participate in assigned intervention sessions. * Cleared for exercise participation based on the health screening form and investigator review. Exclusion Criteria: * Known cardiovascular, metabolic, pulmonary, renal, neurological, musculoskeletal, or endocrine disorder that would make exercise unsafe or confound outcome measures. * Current pregnancy or planning pregnancy during the study period. * Current smoking, vaping nicotine products, or use of tobacco products. * Uncontrolled hypertension or resting blood pressure values that make exercise testing unsafe based on investigator judgment. * Use of medications known to substantially affect cardiovascular function, vascular tone, or exercise responses, unless approved by the PI. * Any injury, orthopedic limitation, or medical condition preventing safe participation in HIFT, MICT, or physical fitness testing. * Currently participating in structured high-intensity interval, functional, or endurance training more than two days per week during the previous three months. * Do not speak English.