5 gym-free exercises with the benefits of a high-intensity workout
The result? Both workouts raised people’s heart rates and oxygen consumption substantially, meaning they both constituted effective, aerobic exercise. There were slight differences. The treadmill sprints required more oxygen, suggesting they might stress the cardiovascular system and build endurance marginally more than the bodyweight exercises.
In HIIT exercise, a brief spurt of strenuous exertion alternates with rest. Scientists already knew treadmill intervals count as HIIT. This study helps establish that calisthenics at home or a quiet corner of the office or your favorite park deliver intense exercise, too.This study was quite small and only measured the effects of a single instance of each of the workouts, said Martin Gibala, a professor of kinesiology at McMaster University in Hamilton, Canada.
If you would like to try bodyweight HIIT, Bellissimo said, feel free to tweak or totally rejigger the study’s workout to suit your fitness and circumstances. Do the full set of exercises only once, instead of twice, for instance. Slow down during any of the exercises.
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