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.