Overall I think this is the best exercise one can do for calorie burning by far. You should be out of breath and hot as hell for .. 20-30x the time you actually are doing the set IME. It also increases the subcutaneous blood flow way more than typical weights I've noticed. Just doing this once or twice a day for 20 seconds should help fat loss alot.
For muscle growth it's very effective as well but it takes alot mentally to do.. Most people will find weights easier. Pushing yourself to the max with this stuff is one of the most intense feelings you can experience.
There are definitely significant health benefits as well, i would wager it could accelerate joint healing tremendously
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