Challenging your body through a combination of brief, intense, strength training sessions and all-out sprints is this week’s next MOFO Mission assignment, as it will prompt a spike of testosterone and human growth hormone in your bloodstream, which leads to many wonderful adaptive, anti-aging benefits. Another great addition to your exercise regimen are micro workouts: these brief bursts of explosive efforts really add up over time. Here are a few key points you’ll want to remember from this episode:HIIT vs HIRT. Check out Dr. Craig Marker’s article, HIIT vs HIRT, (High Intensity Interval Training vs High Intensity Repeat Training). HIIT workouts don’t include sufficient rest, which is why you feel completely depleted after a HIIT workout. The duration of a HIRT workout is much shorter than you might think: just 10-20 seconds, as this delivers maximum fitness stimulation and minimizes cellular breakdown as described by Dr. Craig Marker (check out my show, Peak Performance Without Suffering, for more details). Try using an X3Bar. I’ve been loving this addition to my workout regimen as it enables a very short workout that is extremely strenuous and recruits a lot of muscle fibers. Whatever strength training you like to do, remember the key is to make sure your workout doesn’t last that long (30 minutes is plenty, even 12 minutes is fine). Check out their site here.Keep it short and sweet. You don’t need to put in hours and hours of work, as a few minutes of explosive effort produces dramatic fitness benefits, especially when it comes to weight-bearing sprinting (and it’s ok if this is something you need to work towards). A proper sprint workout includes a gradual warm up (cardio like jogging, jog-walking, whatever breaks a light sweat and gets your heart rate up), dynamic stretching, technique drills, and the sprints that last 10-20 seconds, with a luxurious rest interval that is 6 times as long as the sprint. Each time you step back to the line, you should feel fully refreshed and energized so you can deliver another peak performance effort. When you notice a breakdown in form or muscle tightness, then you know it’s time to wrap it up and you’ve done a good job: remember that you shouldn’t get sore during strength training sessions. Start doing micro workouts. Micro workouts are a great way of breaking up prolonged periods of stillness while delivering fantastic fitness benefits that really add up over time. To wrap it up: keep hitting it hard with full-body, functional, strength-training exercises, brief, explosive, all-out sprints that include plenty of rest, and micro workouts sprinkled in throughout the day to complete MOFO Mission #6!TIMESTAMPS:MOFO Mission number 6 is Hit It Hard: challenge your body. Brief explosive efforts really add up. [01:33]Brad reviews the previous MOFO assignments noting that there are many well-intentioned people thinking they are doing the best for themselves, who are maybe not. [02:20]Many people really overdo the intensity on a routine basis that leads to injury and breakdown. [04:18]The HIIt Workout (High Intensity Interval Training) can have negative impact without sufficient rest. [06:27]What’s happening inside your body during one of these kick ass workouts is you are not resting. [08:50]We want like a five or six to one ratio of work effort to rest period. [10:40]Weight bearing exercises, when done properly can have truly amazing results. Thirty minutes is plenty. [14:08]When you can work up to weight bearing sprinting, that’s when you have the maximum signaling for fat reduction. [17:24]    A very short duration workout will have profound metabolic effects lasting for up to 72 hours after the workout. [19:50]It’s time to leave behind the no pain-no gain notion that has permeated the fitness industry for decades. [22:39]    When talking about no or low impact, you can push to higher duration or 10 to 20 seconds. [24:53]Miniature workouts can be done throughout your day with little or no i