1. To maintain cardiovascular fitness do 5 sets of 4 minutes of intensive intervals once every 2 weeks.
2. To improve your conditioning and muscular endurance do standard protocol tabeta burpees, mountain climbers, or etc. a few times a week.
3. To become more fit overall do a 7 minute continuous body weight workout.
4. To increase insulin sensitivity go all out on a bike 4 times for 30 seconds with 4 minutes of rest 3 times a week.
5. To grow more mitochondria do 5 sets of 4 seconds all out sprints with 20 seconds of rest 3 times a week.
6. To reduce blood sugar spikes and improve fasting blood sugar walk for 15 minutes after each meal.
(Minimal effective doses of training).
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5 Ways to Get More for Your Workout Buck - The Primal Blue Print
