So if your interval of work is 20 seconds, a compound or hybrid movement can easily be used to get your blood pumping and the sweat dripping in those 20 seconds!
Whereas an isolation move will NOT get you those same results, and may not even elevate your heart rate at all during the 20 seconds, even though it is fatiguing the muscle.
This does, however, make isolation moves good occasionally as active recovery. It's why focused core work in cardio routines can be beneficial. You're honing in on those "problem areas" while using that more isolated movement to give yourself time to bring your heart rate down!
But, if you want the best results possible in the shortest amount of time, focus your cardio routines on compound and hybrid movements!
They'll give you more bang for your buck in less time.
And if you even add some resistance, such as weights or bands, to those compound or hybrid moves, not only can you increase your calorie burn, but you can even build strength!
Including weights can be a great way to improve your strength endurance, work capacity and even help you burn more fat (because more muscle means we use more calories even at rest!).
Plus if you can only get to the gym a few times a week, using weights in your cardio routines can help you get the strength benefits of resistance training while reaping the metabolic benefits of cardio all at once!
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