The rules of engagement
To mimic the workout set up by researchers in the study, it's important to remember this was a cardiovascular routine. Study participants performed all training sessions on a specialized indoor bicycle, but there's no need for you to saddle up your own set of wheels when trying it in the field. Instead, pick your poison and frame your workout around your favorite form of cardio: running, cycling, rowing, jumping rope, or stair climbing are all great options, but you can choose pretty much anything you can sustain for several minutes at a time.
Once you've made your selection, the workout will go like this:
- 0:00-2:59, Warm-up: Start your preferred form of cardio, gradually increasing your intensity to a moderate level
- 3:00-3:19, Sprint: Perform your first all-out exercise, choosing from the list provided below
- 3:20-5:19, Active recovery: Continue your preferred form of cardio at a low intensity
- 5:20-5:39, Sprint: Perform your second all-out exercise, choosing from the list provided below
- 5:40-7:39, Active recovery: Continue your preferred form of cardio at a low intensity
- 7:40-7:59, Sprint: Perform your third all-out exercise, choosing from the list provided below
- 8:00-10:00, Cool-down: Continue your preferred form of cardio, gradually reducing your intensity
Nine perfect interval exercises
The key to the perfect routine comes down to those 20-second, all-out sprint intervals. Think about Olympians who run 200-meter races -- those races last just about 20 seconds, and you better believe the athletes are giving it all they've got. That's basically what these sprint intervals should feel like when you're turning it on; by the end of the 20 seconds, you've got nothing left to give. Choose any of the following equipment-free exercises to fulfill your one-minute workout.