In this video I walk you through performing a basic high intensity session that takes less than 5 minutes to complete!
4:10 bodyweight squats
6:45 hollow body pushups
9:27 summary/ putting them together
This may sound like it would not be effective, but by applying a high intensity of effort and training to momentary muscular failure, this brief workout can produce a real, positive impact in biomarkers and in helping you build a base level of conditioning and strength.
Ideally you would add a pulling movement to balance pushing with pulling, but I wanted this to require zero equipment, and its purpose is just to build consistency before you scale to a more complete program.
Here is the study link showing as little as 3 minutes of HIT to be effective: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0111489
If you have already built the habit of normal training and are ready to scale to more robust program which includes pulling, try the 8 movement, 20 minute session found here: https://youtu.be/tpMBIihdoJ0
This 5 minute workout is made up of 2 movements, the bodyweight squat, and the hollow body pushup. If either of these seems difficult for you, each movement has a detailed playlist which will walk you through unable to perform even one rep, click this link for squats: https://www.youtube.com/playlist?list=PL-42i2F4N47uOI7fVexmOR-NgJVN5sPOb
and here for the hollow body pushup: https://www.youtube.com/playlist?list=PL-42i2F4N47s7ybK7bFBaCRND7rz1me3d
Click here for more on tension on how to apply it/ why it matters: https://www.youtube.com/watch?v=4PtVBRHxg-w&list=PL-42i2F4N47sED84kXeWkiTW8at7RwiKp&index=2
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