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Full body exercises great for cardio, HIIT and improving explosivenesses and general coordination.
A key part of health and performance is anaerobic conditioning which easiest to understand by noting how hard your heart is pumping. It’s short bursts of maximum effort and one of the best ways to train it is interval workouts such as Tabata: 20 seconds on, 10 seconds rest. You can deep dive into the science behind anaerobic fitness but I think we all intuitively know that getting the heart pumping and the sweat pouring is good for our body and soul.