Here are The Benefits You Can Expect

More endurance and easier ability to do simple things like walk, run, or do whatever types of exercises you already enjoy.
That you sleep better at night. People who are physically active are proven to rest more soundly and to feel more rejuvenated in the morning.
You'll have a tighter butt and thigh muscles, and you'll have a stronger core. Sprint interval training has been shown in research to give you more muscle power - especially in the lower half of your body.
An improved metabolism. The One and Done Workout causes the body to burn calories at an accelerated rate, and this was proven all the way back in 2008 by the American College of Sports Medicine.
You'll also notice more flexibility and greater range of motion. This is because the One and Done Workout pulls more oxygen into your muscles so they are more flexible and the strong.