4 Minute Workout That’s Better Than 30 Minutes Of Cardio

There’s a new 4 minute addiction that’s sweeping the nation that’s proven to be BETTER THAN
30 MINUTES OF NORMAL, BORING CARDIO.

4 Minute Workout That’s Better Than 30 Minutes Of Cardio

Canadian researchers at Queen’s University tested a workout using workout “finishers” style of
training against long cardio.

(Reference: Appl Physiol Nutr Metab. 2012 Sep 20.)

– 22 women did 4 workouts per week for 4 weeks in one of three groups…

GROUP A: did 30 minutes of treadmill running at 85% max heart rate

GROUP B: did 8 rounds of 20 seconds of a single exercise at high intensity (burpees, jumping jacks,
mountain climbers, or squat thrusts) with 10 seconds of rest between rounds. (4 minute total
workouts)

GROUP C: did nothing (they were the non-training control group).

RESULTS:

Both training groups increased their aerobic fitness levels by the SAME amount (about 7-8%).
That’s right, THE SHORT WORKOUT FINISHERS (OF ONLY 4 MINUTES) WORKED JUST AS WELL AS 30 MINUTES OF CARDIO!

Shocking? Yes, but that’s not all.

ONLY Group B, using the short high intensity style training, also INCREASED MUSCULAR
ENDURANCE in common exercises like chest presses, leg extensions, sit-ups, and push-ups.

And finally, this intense but brief training method used by Group B also resulted in greater overall
workout enjoyment.

_Make sure you read that last sentence one more time so it sinks in please…_

ENJOYMENT

Enjoyment is obviously a key to consistency when it comes to exercise otherwise you’ll never follow through.

The Canadian Scientists concluded that “extremely low volume bodyweight interval-style training”
will boost cardiovascular fitness just as well as cardio while giving you BETTER IMPROVEMENTS IN MUSCLE ENDURANCE. This style of training is called Tabata training.

We have found doing our own experiments with office patients and our FlexFit clients that shorter higher intensity is much better in many regards including decrease risk of injury

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