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DAREBEE Workout: What it Works
You can do anything for 10 seconds, right? This is why the Damage Control workout is so awesome. It takes 10 second bursts and piles them on so that your muscles soon begin to load and your lungs to labor. Its fast, furious pace make it perfect for developing better aerobic capacity and fast-twitch action muscle fiber. Plus, should you go for EC, you get to really push your endurance level.  
Extra Credit: No pauses. Keep the same pace.