best high intensity workouts- recently researched

best high intensity workouts- recently researched

In this article I am gonna discuss some of my recent research of high-intensity workouts, its pretty obvious that this type of workouts aims towards intermediate or advanced athletes, So I recommend this session to persons who are just starting working out because the last thing you wanna do it get a setback because of an injury so safety first.


This type of exercise was created in Japan, the concept is based on working hard for 20 seconds, rest for 10 seconds and repeat the cycle for 8 rounds. The goal is to work as hard as you canon the 20-second frame and then try to recover as fast as possible half the time. You can implement this method with exercises like burpees, jumping squats, high knees, alternative jump lunges, mountain climbers.

Me personally I train boxing and my trainer use this method very often and let me tell you I personally witness how it really develops your cardiovascular condition that I never had before. I don’t know if just because of Tabata or because of combining with the sport of boxing which is really explosive.


Pyramid Style training

This type of training its ideal to break plateau, when you feel you reach a certain level and can’t go past by, this can break the monotony of your workouts, but notice you need to be careful on this style so I suggest to you to warm up real good before you start to prevent injury, some catechetics exercises and stretching can actually help here, so with that said there are different types of pyramids.

The reverse pyramid where you decrease each set you start so in this case you start doing high reps and then cutting down to fewer reps towards doing more sets, standard pyramids where you start with fewer reps the beginning of the sets and keep increasing towards progressing sets along the way.

Also there the military style pyramid where you going to increase slowly until you hit your all-time high reps and the towards progressing you keep decreasing will progressing after peaking, and believe me I been in their training camps you have no choice but to progress getting better.

Also, you can try pyramid style on weight training it will have a positive impact and of course you will feel sorer but that’s the point if you want a change you need to give your best effort into it.

Crossfit training

Well, I am not totally biased towards CrossFit but if you want to build strength and stamina at the same time training like a crossfiter can have their benefits. Just be careful who you hire has a coach because he might be a good one or a bad one, and you don’t want to end up having the bad one pushing you towards injury, that’s not the point because if you injure its gonna give you a set back and then you might end up weeks resting before making sure you are ready to perform again.

Also, I notice crossfitters have a really solid community that each one support and motivates each other which is cool if you have known the P 90 x infomercials before well CrossFit it’s similar to P 90 x but with barbells. The point is to do a lot of variations of workouts and ending confusing your muscle fibers which I don’t know if is real because I believe we have a brain and that muscle cant think by their self, but I do believe you do get a lot of soreness from doing a lot of exercise variations along the way.


Probably my favorite one, well I used to be a musclehead long time ago, for me it was all about bodybuilding, being big, but then I realize I might grow muscle by doing weights but my stamina wasn’t the best. I grow a passion for boxing my self now because I recently do compete and I am a US athlete registered as a fighter, a good thing about bodybuilding was that I learn how to properly eat so now I combine that with the intensity of what boxing offers and I am in shape all year around.

Boxing has a lot of benefits including building strength and even self-defense. If you want to see better results while punching the bag or doing numerous combinations you should work on what we call roadwork, meaning cardio. A lot of it will depend on this especially for us who compete in the sport the last thing we want is to gas out in the middle of the match. Also is one of the few sports where your eye and hand coordination gets better, also its a stress relief just like any other sport or exercise so it is also good for mental health.

Also thinking about it boxing round usually end up like a HIIT time scheme because you are active hitting the bag for 3 minutes and 1-minute rest usually but if you want to step your recovery do an active recovery in each time you rest like doing jumping jacks or planks push ups etc.

Final thoughts

Coming from the background of starting has a bodybuilder all the way to the sport I am participating right now boxing, I can tell there is a huge different in these, while bodybuilding essential I built my current physique sometimes I found it to monotone, you’re always staring at a mirror checking your form and you gotta be really really patient to see changes in your physique don’t get me wrong you also need patience in any other sport you practice because the more you do it the better you get.

So in the end, it will always come as a lifestyle because this is something you will stick for a while if you’re planning to stay in shape year around. The way you see food will eventually change, as of now my perspective keep evolving for the better.

17 thoughts on “best high intensity workouts- recently researched”

  1. I have tried Tabata training before and I really like it, it always gets you going and pushes you to your limit, which I like. I have never tried the pyramid style but it does sound interesting after reading your review of it. I am a fan of crossfit too, I don´t do it that much to, because I am kind of out of shape at the moment and it would probably kill me haha, but the thing I did like about it, which you also mention, is the fact that you have so much support from other crossfitters. Great article about high intensity workouts.

  2. Thanks for taking the time to explain thoroughly about these intensity workouts. Boxing has always been my favourite as well although I’m not really much of a body builder. I would say Tabata is my second favourite. Would be trying the crossfit as well very soon. Thanks for the article once again, I learnt a lot from it. 

  3. Thanks for the article. I haven’t been working out regularly for years so Tabata sounds like a good place to start. You can do anything for 20 seconds. It’s better than thinking I need to hold this for a whole minute. 

    I might have to dust off my P90X DVD and try that again. I see all the CrossFit gyms and people really seem to like them but for a starter, that might be a little too hard.

    I used to do TaeBo (many years ago) which used some boxing. I can see how that would help build your cardio health.

    Thanks for the article and some ideas on how to start working out.

    • I wish I had one of those p90x DVDs when I was a child I was mesmerized by their workouts and really got my attention but I was a child back there. 

  4. You mentioned in this article about military style pyramid, I’d like to ask if the “military dozen” that we used to participate in our military reservist training is the one you are referring to. Am I correct? I asked because, I can recall that during the time we were doing the “military dozen” exercise, the intensity was increasing slowly until we reach the level which is quite hard.

    I am thinking of renewing my physical fitness and building my muscles again. I will start with military style jogging which I am very familiar. And then, to progress using the exercises you have mentioned here including the military style pyramid. I am wondering, would it be okay for someone in 40’s to start doing this? Or, am I late with these and should not do these exercises anymore?

    • I know that how we get older the more warm up and stretch will more likely to take place to prevent a serious injury but other than that I see age as a number it’s really what you made up your mind for. 

  5. Wow, Tabata looks like an energetic option for a workout since we need to do each exercise only for 20 seconds and then rest for 10 seconds. When we can rest after 20 seconds, it will definitely help us to boost the energy to do heavy exercises for 20 seconds. I love this concept and maybe I will start doing it from tomorrow. I think this method will definitely spice up my regular and boring way of doing burpees, jumping squats, high knees and so on.

    • Yes, it will shake a bit your routine has long you make some goals and challenge your self to get better you shouldn’t be bored at all. 

  6. Hello and I enjoyed reading your post although it has made me a little weak just reading it. 🙂  

    I am going to be 70 in a few more months and I know that exercise and weight training are important in living a healthy life as well as eating a proper diet.

    The thought of doing high intensity workouts probably wouldn’t be a good idea for me but for someone who is young(er) It would probably be a very good thing.

    You know, I just had a thought.  The cardio parts of these workouts would be good for those who are into hiking.  That would be good for me because I am planning to hike a mountain in the summer.  

    I think a scaled down version of some of these might work well for me.  What do you think?

    You have given me food for thought.  All the best,


    • Yes, that would make sense scale it down so you can effectively execute the exercise, you know eventually you will get a better condition and aim for a bit harder. 

  7. Dear Erick I am happy to read your post. Everything is becoming speedy these days and that was why I wanted to know more about Tabata . Do you know the history of its origin? And secondly if I understand it, does it imply I can run very fast for 20 seconds and rest another 10 sec and run fast again? 

    • Tabata, I believe its originated from Japan, about the intensity yes that’s the idea rest less time then you are active. But if you can’t do 20 seconds sprints and 10 seconds recover try a bigger number on recover until you feel you can effectively do the exercise. 

  8. Hi Erick

    I used to be a boxer, but with injuries, I’ve moved to weights and running. However, my workouts are quite intense. It’s a modified circuit.

    About the website, I see it’s a follow-on from a previous blog. As you get more of these topic-specific blogs, you may want to group it into a “High Intensity Training” group, under your Exercise dropdown. You could also have “Weight Training”, “Cardio”, “Stretching”, etc.

    The Tabata looks like a great one for boxers. 20 seconds of heavy bag, or double-end bag, etc.

    The pyramid style needs more detail. A couple of specific examples of a forward pyramid would great. Perhaps bullet point sequence and timing? I know what pyramid training is for weights, but how would that apply to other training methods?

    You mention that it’s best for intermediate and advance athletes, but could novice enthusiasts to use these techniques, by gradually building up? Perhaps a discussion about that would be good.

    Also, perhaps a review of old-school training would be beneficial. For example, Tom Platz would be a great example to show how intensity, even with weights, can be greatly beneficial and safer than other forms of high-intensity training.



    • Hey have thanks for the feedback, yeah never thought about that, I will carefully readjust the information when I get the chance some times I feel I’m rushing toward it cause I want to maintain activity on the blog but yes I will edit this post and some stuff in the website. 

  9. I once did Tabata. I didn’t know much about the different types of exercise so all innocently took a Tabata class about 9 weeks after having a baby and I hadn’t done much exercise during the pregnancy or after. To say I was in pain after is an understatement. The sad part is that the teacher was a ‘trained professional’. Surely she should have known better and asked how fit I was especially since she knew I was after birth. If only I would have read this post before I would have known its for experienced people.

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