How well your heart and lungs, function and, in turn, how they allow your muscles to perform during physical activity is referred to as your cardiorespiratory fitness. I’m sure you will agree that is very important. You don’t need a gym membership or to train hours a day in order to keep those systems operating optimally. And that’s great news! Who has hours a day to spend in the gym?
Turns out that as little as 11 minutes of body-weight exercises several times a week can really impact your fitness levels. A 6-week study had participants doing a body weight fitness plan created in the 1950’s for the Canadian Air Force called 5BX three times a week. It is an interval style workout where each of the exercises (burpees, high knees, split squat jumps, squat jumps and running in place) is done for 60 seconds at a challenging pace. They then were allowed to have a short, active recovery break between exercises. In doing the circuit in this way, it is a high intensity interval training workout.
At the end of the 6 weeks, those who followed the plan had higher cardiorespiratory fitness than those who did not. Pretty impressive considering it doesn’t require any equipment and can be adjusted to fit anyone’s fitness level.
So if you thought you couldn’t improve your fitness level unless you invested in a gym membership or in some pricey exercise equipment, this is good news for everyone!
Would you consider doing a HIIT circuit like this one to improve your fitness from home?
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