SHOCKING new research (bodyweight training is better than cardio)
By Craig Ballantyne, CTT
Certified Turbulence Trainer
101 Bodyweight exercises
This might be the most interesting - and shocking - workout study ever.
Researchers at Queen's University tested a Turbulence Training style workout against long cardio.
(Reference: Appl Physiol Nutr Metab. 2012 Sep 20.)
22 college-aged women did 4 workouts per week for 4 weeks in one of three groups.
Group A did 30 minutes of treadmill running at 85% max heart rate
Group B did 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between rounds.
Group C did nothing (they were the non-training control group).
Both training groups increased their aerobic fitness levels by the SAME amount (about 7-8%). That's right, the short bodyweight workouts (of 4 minutes) worked just as well as 30 minutes of cardio. Shocking.
BUT...only Group B, the TT style training, also increased muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups.
And finally, the TT style training used by Group B also resulted in greater overall workout enjoyment.
The scientists concluded that "extremely low volume bodyweight interval-style training" will boost cardiovascular fitness just as well as cardio while giving you BETTER improvements in muscle endurance.
All in just 4 minutes.