Reference: Appl Physiol Nutr Metab. 2012 Sep 20
Take a look at this study from Canadian researchers at Queen’s University.
The researchers tested an Endurance Builder style workout against long cardio. 22 college-aged 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 (burpees, jumping jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between rounds.
Group C: Did nothing (they were the non-training control group).
Both training groups increased their aerobic fitness levels by the SAME amount (about 7-8%).
That’s right, the short bodyweight workouts (of 4 minutes) worked just as well as 30 minutes of cardio.BUT…only Group B, using the Endurance Builder style training, also increased muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups.
And finally, the Endurance Builder style training used by Group B also resulted in greater overall workout enjoyment.
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.
All in just 4 minutes...