for both aerobic and anarobic health
Do tabata drils. Run as hard as you can for 20 seconds walk for ten seconds run again 20 seconds walk ten etc.
You do 8 cycles and in just 4 minutes you've really pushed your body. You can use tabata cycles with any technique.
Here is a good link about how they work and the science behind them (and the source site is a great training site).
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