5. Improve stamina
Most people aren’t used to pushing their bodies into the anaerobic zone (that lovely place where you can’t breathe and you feel like your heart is trying to jump out of your chest), but working this hard is good for your heart. In a 2006 study, researchers found that after eight weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study while maintaining the same pace. HIIT taxes both your aerobic metabolic system and your anaerobic processes, which is what you need for optimal cardiovascular benefit.
Traditional strength training and cardio exercises work primarily the aerobic process, which is why you may not see the results you desire even when you’re spending an hour on the treadmill several times a week. Interestingly enough, when it comes to high-intensity exercises, less really is more. You can get all the benefits you need in just a 20-minute session, start to finish.
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