The benefits of high intensity intervals (jumps) compared to steady cardio training have been widely used, but recent research has shown that a similar boost applies to strength training. In a study by the American Council on Exercise, exercisers who quickly made five shorter break pauses (referred to as HIIT style) achieved the same or better muscle fitness results compared to those who experienced traditional medium intensity intensity intensities – made although the latter group twice as long repetitions made (45 minutes compared to 20 minutes).
"HIIT training was better suited to give the muscles the stimulation they needed to make training more affordable," says senior researcher Lance Dalleck
In other words, HIIT achieved a slightly better power boost by half the weekly time commitment. The fact that the HIIT athletes also used the maximum weight they could muster for exactly five repetitions was the key to pushing their muscles to their limits ̵
Put this science into practice with the below mini-circle of Autumn Calabrese, the inventor of the 80-Day Obsession . She designed it to tick two boxes: "If you're doing the right step with the right weight, why not do it in the HIIT style to get these two-for-one strength training benefits plus cardiovascular benefits too receive?"
Try to do this training or other HIIT training a maximum of three times a week. "The higher intensity requires more time for your muscles to recover between struggles," says Heather Milton, a physiology specialist at the Langone Sports Performance Center in New York City. "Three times a week with a 48-hour break in between is the ideal distance if you can take advantage of it without increasing the risk of injury."
How It Works: Grab a set of weights that are challenging for the number of repetitions listed, and make two sets each in a quick clip.