I understand and am following the chemistry, but am curious to what exercises could be performed on one's back that even at a reduced rate could correlate to say a tabata sprint for eg. and promote a workout as efficient with less strain.

It's not so much that I am lazy, but just why do more work then necessary. It's what first appealed to me in HIIT and tabatas. I still don't understand why anyone feels the need to do distance road work for cardio when aerobic and anaerobic benefits far outweigh it in other ways with less risk of injury, unless their goal is say for fat loss.

So I guess the question is...what exercises are best, and how are they delivered.