Quick but hard workout.

I could not believe it. It only took 30 seconds. And I was gasping for air like I had been chased by a bear. This is just another day of workout experiments. It is surprising the effect that 30 seconds of hard work can do.

It is widely accepted that very short bouts of high intensity activity can improve cardio-respiratory fitness (CRF).  Studies abound but they’ve always been in the controlled environment of a lab. Also, if you have access to a treadmill or a bike, you can use follow the protocol.

So what can you do if you have no equipment? Well, anything that is an all out, 30-second effort, can work. You can sprint uphill. You can do plyometric moves. I picked Jump Squats because they are simple and they get me working.  

You obviously need a certain level of experience before attempting this. It is not for the beginner or deconditioned.  This approach can improve your CRF and your lower body strength. It will not make you an athlete but it will definitely improve your health-related fitness.