There’s no excuse – a research has shown that an intensive training of only three minutes a day can help you lose weight and tighten your body.

You’ve probably heard about training with high intensity. It includes brutal workouts with a short period of rest and lots of sweat. Sport experts already know that this an effective way to increase muscle mass and to reduce fat, but the  new research led to amazing results when it comes to basic fitness.

VO2 Max is a measure of the body’s ability to use oxygen to produce energy, and shows your speed, strength and endurance. Studies have shown that the VO2 can significantly improve. Running three times of 20 seconds sprint, three times a week, can improve your aerobic capacity for 15%.

VO2 Max is one of the biggest indicators of good health. People with higher aerobic capabilities live longer and have less chance of getting sick.

The study showed that such an exercise recruits more muscle tissue – about 80% of your muscle fibers, compared with the moderate running or biking when the recruited tissue is from 20 to 40%. More tissue affected workout improves your ability to undertake glucose from the blood, which means that you will be more resilient.

“People tend to use cardio training, but they do not realize that fitness is an equally important ability of the muscles to use oxygen. It is very hard, but if you are able to do it, you will see a lot of changes (in terms of efficiency) in terms of improved work of your muscles “explains, Dr. Martin Gibala.


Scientists say that this kind of training is not better than the traditional aerobic exercise, but you will not have any adverse impact if you include this workout in your life.

For building muscles instantly:
Drag the lat machine x 8,6,5; leg press x 15,12,10; bench press x 8,6,5. Take a break of 6 seconds and repeat again and after each set make one minute break.

Maximize your VO2 max:
Take a bike or stand at the bottom of a hill. Run sprint to the top of a hill or ride the bike fast for 20-30 seconds. When you finish, continue to walk at the hill or slowly rotate the pedals of the bike for 2 minutes. Repeat this 3 times. As your condition increases, increase your number of repeating the same.