There is two ways of exercising that can give you great results that many do not know about.

I’m not talking about a specific exercise but instead a way to structure your workout. The first way is called TUT (time under tension) the second, HIIT (high intensity interval training)

TUT 

Time under tension is commonly used in strength and conditioning. Essentially, it refers to how long a muscle is under strain during a set with the longer the muscle is under strain the more results you will get. TUT promotes slow reps to strain the muscle for the maximum amount of time. On average when working out using the principles of TUT you can expect to see roughly 33% more muscle growth then if you were to just do a normal workout. Other benefits include greater ability to resist fatigue and enhanced metabolic rate.

HIIT

This strategy uses alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue. HIIT is normally used when trying to loose weight. An example of HIIT would be, Full sprint for 30 seconds then walking for 30 seconds and repeat until to exhausted to continue. the benefits of a HIIT workout range from lowering blood pressure/ sugar to burning more calories in less time then a normal run by 25 – 30%, also a HIIT workout can increase your metabolism for up to 24 hours after the workout causing your body to continue to burn fat as if you were still working out.