The exercises in the fitness plan included calisthenics such as running in place, modified burpees [a squat thrust with an additional stand between reps] and squat jumps. Participants performed these exercises interspersed with light active recovery periods.
The 11-minute routine, which included a brief warm-up, does not demand high levels of motivation or “all out” efforts, the researchers noted.
After six weeks of training, three times per week, cardiorespiratory fitness was higher among those who followed the program, compared with those who didn’t, according to the report.
“Our findings have relevance for individuals seeking practical, time-efficient approaches to at least maintain their fitness. The obvious advantage is that a workout of this nature can be done practically anywhere, in a time-efficient manner and without the need for specialized equipment,” Gibala said.
The report was published in a recent issue of the International Journal of Exercise Science.
For more on exercise and health, head to the U.S. Centers for Disease Control and Prevention.
SOURCE: McMaster University, news release, Jan. 4, 2021