Repeated exercises of just 4 seconds are what you need in your next exercise routine.

According to a new study, a mere 4 seconds of a vigorous exercise is all you need to build and maintain your fitness, strength and physical power.

Doing exercises repeatedly for two to three dozen times, beneficially affects your metabolism and muscles in adults of various ages. This can be achieved through intervals on the bike, sprinting uphill or even taking the stairs two or three at a time.

It was found through the study that, after these vigorous repeated exercises, the body was better able to metabolise fat the day after and significantly raised their aerobic fitness and leg muscle mass after eight weeks.

However, to not undermine the beneficial effects of these high intensity workouts, you should not be sedantary for long periods of time after your workout. Instead, you should be constantly up and moving throughout your day for the best results.

To read more about the study, click here.