Training in high-intensity bursts for shorter periods of time increases your anaerobic conditioning, according to the National Strength and Conditioning Association's "Essentials of Strength Training & Conditioning," published in 2008. A brief 10- to 15-minute workout is plenty of time to burn fat and improve endurance if it's performed with full effort. Ask your doctor to make sure your heart is healthy enough to handle these workouts.
Tape Line Drill
The tape line drill is a conditioning routine described in a May 2005 article published in "Stack" magazine. Set up lines of tape at 15-foot intervals. Use at least 5 lines, but add more if you'd like. Sprint to the first line, touch it, and sprint back to the start. Then sprint to the second line, touch it, and sprint back to the start. Repeat the process until every line has been touched. Rest at a 3 to 1 ratio. If you sprinted the entire distance in 30 seconds, take 90 seconds of rest before starting another interval. Perform at least 3 intervals.
General Physical Preparedness
The general physical preparedness routine is outlined by trainer Ross Enamait in his book, "Infinite Intensity," published in 2006. It consists of four exercises, performed back to back with no rest in between exercises. You should rest between sets only as much as necessary to begin the next set, ideally no more than 60 seconds. The exercises are jumping rope for 100 rope turns, 10 burpees, 10 push-ups and 10 body-weight squats. A burpee is done by squatting down, jumping into push-up position, performing a push-up, then leaping into the air so that your feet leave the ground. Repeat for at least four intervals. This should take between 10 and 15 minutes to complete.
Work Capacity
Work capacity is defined as how much work can be performed in a given period of time. Start by setting a 10-minute time limit for yourself. You'll perform a circuit of four exercises with no rest in between exercises, and as little rest as possible between intervals. The goal is to perform as many intervals as possible in 10 minutes, and increase the workload each time you revisit the workout. The exercises are 5 pull-ups, 10 medicine ball slams, 15 burpees and 20 jumping jacks. A medicine ball slam is performed by raising a medicine ball overhead and slamming it down on the ground.
References
- "Stack": Conditioning Drills with Nebraska Wrestling
- "Infinite Intensity"; Ross Enamait; 2006
- "Essentials of Strength Training & Conditioning"; Thomas Baechle and Roger Earle; 2008
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