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- Forget Hours of Cardio, This Science-Backed Workout Takes Minutes and Delivers Big Results
Forget Hours of Cardio, This Science-Backed Workout Takes Minutes and Delivers Big Results
Plus: The GHD Sit-Up Is One of the Best Core Exercise
Julien Raby
May 12, 2025
In partnership with
10-20-30 method
Forget Hours of Cardio, This Science-Backed Workout Takes Minutes and Delivers Big Results
Forget spending hours on the treadmill—science now backs a surprisingly simple shortcut.
The "10-20-30" interval training method, which involves brief bursts of moderate-to-high intensity running, delivers significant fitness benefits in just minutes.
Recent research revealed impressive improvements in running speed, heart health, and aerobic capacity, even when participants didn’t push to their absolute maximum.
Curious about how to implement this time-saving workout effectively? The full article breaks down the exact steps, detailed guidelines, and additional health benefits.
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The 4×4 workout
How to Do a Norwegian 4×4 Workout (And Can it Really Boost Your VO2 Max?)
The Norwegian 4×4 workout is a science-backed HIIT protocol designed to dramatically improve VO2 max, heart health, and overall endurance in just 40 minutes.
Featuring four high-intensity intervals separated by strategic recovery periods, it’s simple, effective, and adaptable to nearly any cardio activity.
Backed by research from Norway’s top cardiac scientists, it’s gaining traction with athletes and longevity enthusiasts alike.
Learn how to perform it correctly, avoid common mistakes, and see if it’s the right fit for your training goals.
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Abs Exercises
the GHD Sit-Up Is One of the Most Effective Core Exercises. It Works Your Abs, Hip Flexors, and Quads HARD – But 90% of Athletes Do It Wrong
The GHD sit-up is a powerful but often misunderstood core exercise that goes far beyond basic ab training.
By allowing full spinal extension and dynamic hip flexion, it targets the entire anterior chain—including abs, hip flexors, and quads—like no other movement.
But getting the setup wrong can lead to discomfort or injury.
This guide breaks down how to position yourself properly, scale the movement safely, and avoid common mistakes that limit progress.
Ideal for CrossFit athletes and anyone serious about building true core strength, with more in-depth tips inside.
PS: If you want to drop your dad bod in only 90 minutes per week, check these fitness hacks
Stay fit,
Julien Raby