Maximally work both your aerobic and anaerobic systems. This is one hard, but seriously effective, way to work.
Tabata
This will push both your aerobic and anaerobic systems, meaning this is one hard, but seriously effective, way to work.
Tabatas can be performed as one exercise for 8 sets, or as multiple exercises over 8 sets. Vary your workouts and keep it fresh.
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Rate of Perceived Exertrion
A simple scale that lets you know how hard you should be working during your workouts.
