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Anonymous
Pushups, ab crunches, etc.
What are they good for? Do they build muscle, or do they just work for endurance?

If I was trying to make a cardio workout which included running and HIIT, what other sorts of exercises like those should I include in it?
>> Anonymous
they'll build muscle if you're a weak little shit. once you're doing about 40reps max on pushups you need to be benching if you want any more muscle mass.

hiit is a great protocol, use tabata method applied to different exercises. works great for squats, push ups, pull ups, heavy bag, sprints, etc.