Training Theories
Fartlek / Interval Training
Is intended to improve performance with short training sessions. Interval training is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio for work to recovery periods. For example, a runner would alternate 60 seconds of hard sprinting with 30 seconds of jogging or walking.
Tabata Method
A popular regime based on a 1996 study uses 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 rounds). Its also the most intense by far, and surprisingly its the shortest in duration, it only last for four minutes… but those four minutes produce remarkable effects. You can use the Tabata protocal for any forms of training, running, weight lifting and crossfit circuits.
Tabata with crossfit
Little Method
An alternate regimen based on a 2009 study uses 60 seconds of intense exercise followed by 75 seconds of rest, repeated for 8-12 cycles. While still a demanding form of training, this exercise protocol could be used by the general public with nothing more than an average exercise bike.