A single minute of very intense exercise produces health benefits similar to longer, traditional endurance training researchers have found

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 “This is a very time-efficient workout strategy,” says lead author Martin Gibala, a professor of kinesiology at McMaster University in Canada. “Brief bursts of intense exercise are remarkably effective.”

The team of scientists set out to determine how sprint interval training (SIT) compared to moderate-intensity continuous training (MICT). They examined key health indicators including cardiorespiratory fitness and insulin sensitivity, a measure of how the body regulates blood sugar.

A total of 27 sedentary men were recruited and assigned to perform three weekly sessions of either intense or moderate training for 12 weeks, or to a control group that did not exercise).