These super short intervals build both aerobic and anaerobic strength.
that forces your body to use more muscle, as well as increases the intensity you can sustain over a longer period of time.Medicine & Science in Sports & Exercise.
In it, the Tabata protocol, a 4-minute workout consisting of 7 to 8 sets of 20-second, high-intensity efforts followed by 10 seconds of rest, improved both anaerobic and aerobic energy systems significantly at the same time. That means twice the benefits in half the time. Keep in mind that, while this can be a short 4-minute workout, you should always warm up and cool down properly with some light movement and dynamic stretches. For advanced athletes, you can extend the efforts by performing the whole set 2 to 3 times for 8- or 16-minute workouts if applicable to your ability.Start with a 5- to 10-minute warmup. Complete the sets while you monitor your intensity as you go.
You will need a watch or timer that can alternate between 20 seconds of work and 10 seconds of rest . Having a horn or beep at the end of each on and off phase is very helpful. Trust us, you’ll want to know when the 4 minutes are done! Below are some sample workouts to get you started.Bodyweight workouts are great because they require no equipment and can be done almost anywhere, as long as you have space and a stable floor. This is a 14-minute workout including warmup and cooldown.
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