Shin Ohtake is a genius. He's also a chiropractor and a personal trainer. His videos and emails are packed with awesome exercises and fitness tips, diet tips, sleep tips, stress-reduction tips,etc.
One fascinating study he cites (and uses in different ways) is a Japanese study of two groups of subjects - one group did relatively long, steady cardio, like 20- 30 minutes. The other group did a 4-minute workout in bursts of 20-second all out effort, with 10 second rests. The 4-minute group lost more fat, had better endurance, better physique changes, and better cardiovascular improvements.
I'm actually in a contest right now - doing the 12-week program, following the exercise schedule and diet plan - so far I've lost 8.5 lbs of fat after 3 weeks and am getting ripped like never before, at age 50. I'm sore but loving every minute of it. And the nice thing is, none of the workouts have been over 20 minutes. If I had known this in my high school and college athletic days I would have been WAY AHEAD of where I was then, eating all wrong, working out all wrong.
I'll post my before/after pics and the results of the contest in a future post - 8 weeks from now