Whether you’re a runner, cyclist, swimmer, or just want to look better in a bathing suit, an extra boost of power can improve your body and your game. Studies touting the benefits of strength training are beginning to convince a broader spectrum of people to pick up the free weights and get on the machines. One recent study from the Research Institute for Olympic Sports in Finland showed a strong distinction between people who incorporate strength training into their workout regimens and those who don’t. The study asked runners to incorporate strength training exercises into their workouts while others kept to their regular routine. After 9 weeks, those who had done the most power training increased their speed and running economy while the others saw no improvements.

However, while you may recognize that weight lifting and strength training can improve your muscle tone, your enduramce, and your body, for many people lifting weights can be monotonous or intimidating. The 24 S.E.T. (strength endurance training) class can take some of the heavy lifting out of your strength-training workout. The class alternates 3 minutes of upbeat, easy-to-follow strength exercises with 3 minutes of endurance exercise while keeping you in constant motion to get your heart rate up. “It’s a total-body workout with lots of reps, which works muscles to point of fatigue,” says Julie Kloster, regional GroupX manager for the southwest division. And when you work your muscles this hard and long, you’ll reduce your odds of future injuries, gain strength, and potentially boost your metabolism booster.

Build up some healthy lean muscle with these three exercises from 24 S.E.T.:

SQUATS WITH BARBELL (strength)

Stand feet shoulder-width apart, toes pointed forward. Place barbell behind your neck. Using a tempo of 2/2 (2 counts down, 2 counts up) lower into a squat. Don’t extend your knees past your toes and repeat for four reps. Now switch up the tempo for eight reps of eight single-count squats.
TIME: Cycle through these exercises for 3 minutes.
MAKE IT HARDER: Increase weights on barbell and lift your heals when coming up from the squat.

BENCH SQUATS AND SOCCER KICKS (endurance)

Stand behind a step holding light to moderate hand-held weights. Move your right leg onto the bench. Squat down to the side and press your arms down and back as if you were handing the weight to someone behind you (works triceps). Repeat with left leg leading. Go right, left for 8 reps. Now, step up with the right and move into a soccer kick (or step kick) with your left: Flex your foot and tap it up no higher than bench level. At the same time, open your arms to the sides into a shoulder rotation. Repeat six reps. Then step up and lift the opposite knee up to a 90-degree angle three times each side.
TIME: Go until you reach 3 minutes.
MAKE IT HARDER: Increase weight or add a 1-2-3 march in between steps or squats.

CHEST PRESS WITH BARBELL (strength)

Lay face up on a bench with your feet on the floor, hips facing the ceiling. With a wide grip on the barbell, use a 2/2 tempo (2 counts down, 2 counts up) to lower it down. Leave about a fist-length between your chest and the bar. Don’t let your elbows drop below the bench and don’t lock them on the way up. Repeat for four reps. Then change the temp for eight single-count chest presses for eight reps.
TIME:  Alternate these two exercises for 3 minutes.
MAKE IT HARDER:  Add more weight to the barbell and raise legs parallel to the floor.

24 S.E.T.

The music: Rock and pop at 125-128 beats per minute
The moves: Six 3-minute strength exercises alternating with six 3-minute endurance drills, followed by 5 minutes of abs and a 5-minute cool down.
The time: 60 minutes
The perks: You’re always moving and work your muscles to point of fatigue, which helps you gain strength and up the fat burn.