A study found that 6 second bursts with 9 seconds rest was an optimum ratio (1:1.5), with the added bonus that 6:9 burnt 3 times more fat than say 24:36. Although the work/rest ratio was the same, differences in myoglobin transportation makes shorter bursts more effective.

OK that's the boring bit out of the way. In practise smash the bag or pads in an explosive burst for six seconds then rest for nine. (Move around rather than stand still) and repeat for as long as you wish. (Best to stop before the quality and intensity fades - only do good ones!) I did 5 minutes today as a finisher and felt great. 20 six second intervals is 'only' 2 minutes of work, but remember: It's the right kind of work.

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