Benefits:

• Increased Performance
• Increased Strength
• Increased Metabolism (amount of calories you burn daily.)
• Increased Endurance

Exercises that contain high intensity bursts between 10- and 60 seconds, alternated with 10 to 20 seconds of rest. All sorts of combinations can be made, I choose for the ones that will incorporate your core (abdominals, back and shoulders) and large muscle & joint groups like legs and/or torso to get the best results.