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Could this be the most efficient workout ever?

Kathleen Blanchard's picture
McMaster University researchers measure effects of SIT exercise

Finding time to exercise can sometimes be tough. Researchers at McMaster University may have found the best way to exercise that only takes one minute and is similar to the benefits of endurance training.


The health benefits of SIT or sprint interval training were recently put to the test by McMaster University's professor of kinesiology Martin Gibala,

How to get fit in just ten minutes. 3 days a week

Performing a warm up, three 20 second sessions of "all out", high intensity exercise and a cool down to reach endurance athlete heath status according to the researchers.

For their study the researchers compared a group of cyclists performing SIT to another group who cycled for 45 minutes at a moderate pace.

Both groups warmed up for two minutes, exercised then performed a three minute cool-down.

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According to Gibala who measured the cardiorespiratory,effects and insulin sensitivity in the two groups, "Brief bursts of intense exercise are remarkably effective."

After 12 weeks of exercise, previously sedentary men performing SIT showed changes in their health status seen with endurance training.

Is high intensity training for you?

"This is a very time-efficient workout strategy," Gibala adds. The finding is published in the journal PLoS ONE.

Exercising 10 minutes 3 times a week in brief high intensity intervals is something to consider if you're short on time.

"The basic principles apply to many forms of exercise," Gibala says. "Climbing a few flights of stairs on your lunch hour can provide a quick and effective workout. The health benefits are significant."

Image credit:
McMaster University