The Low-Impact Exercise That Activates Your Fast-Twitch Muscle Fibers
One of the best pieces of equipment at the gym may be one you never even glance at: a low box.
Use it for one of these musclemorphosis.com, or do “runners,” the classic cardio drill demonstrated in the video above by Men’s Health training advisor David Jack.
You’ve probably done low-box runners in the past. But here’s why you should bring them back: The drill activates your fast-twitch muscle fibers, which will stimulate fat loss and improve your power, explains Jack.
They’re also more low-impact than running, so your ankles and knees won’t absorb as much force whenever the balls of your feet touch the floor, he says.
Here’s how to work low-box runners into your routine: Follow the “two-on-two-off” pattern for 20 seconds. Rest 10 seconds, and then do the “up-up-down-down” pattern for 20 seconds. Rest 10 seconds. Repeat for 5 minutes straight.
You can use this as a warmup or as a finisher to cap off your workout. You could also plug it into a circuit as a cardio movement.
Low-box runners take a lot of concentration and coordination, so Jack recommends starting slow and gradually increasing your speed. After you’ve found your groove, try increasing the challenge by traveling with the pattern or jumping 180 degrees.