Reading on the subject of fitness, athletic enhancement, and strength and conditioning, will exhibit to you how many new and innovative programs there are. Many are just fluffy, cookie cutter programs, but some are successful, very successful, and they all have one thing in common. Wether the program is a complex mash of Olympic lifts, sprints and standard lifts, or solely Kettlebell or Sandbag based, the successful programs all have intensity at their root.
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The famous quote about fitness programs is that everything works for a while, and I believe that is true. To add to this, in order to make any program work well it must make your body adapt to a new stimulus. This stimulus must be a higher level of ability that will therefore show improvement in body composition, oxygen consumption and maximal strength levels.
So what ever it is you do for fitness, doing "it" intensely is much more important than duration, or style. Definitely error on the side of intensity with good movement form, it will get you where you need to be.
