Sick of working out for hours on end? Well, there may just be some good news. Evidence suggests that high-intensity interval training is more effective than longer, steady-state cardio, and it's giving busy people with little time to workout some hope.
These shorter, more intense intervals boost HGH (human growth hormone), which is essential for optimal health and strength. It also has been shown that these intervals significantly improve insulin sensitivity, boost fat loss and increase muscle growth.
According to Japanese research, a mere 4 minutes of exercise performed at max intensity four times a week can improve your anaerobic capacity by 28% and your VO2 Max and minimal aerobic power by 15% in just 6 weeks-- Compared to study participants who performed an HOUR of steady state cardio 5X/week whose VO2 Max only improved 10% and no effect on anaerobic capacity in 6 weeks.
Finally, this higher intensity training can improve your insulin sensitivity by an average of 24%.
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1. Speed Skaters
2. Speed Squats
3. Dynamic StepUps
4. Half Jack, alternating hand on ground