“There’s a difference between fitness for performance and fitness for health,” he says. From a health standpoint, fitnes

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“Rather than blow off your workout because you don’t have the time or motivation for a 45- or 60-minute session, know there is good scientific evidence validating the efficacy of short workouts.”

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“Rather than blow off your workout because you don’t have the time or motivation for a 45- or 60-minute session, know there is good scientific evidence validating the efficacy of short workouts,” says Martin Gibala, a professor of kinesiology at McMaster University who studies interval training.

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While a short workout does need to involve hard work, that intensity doesn’t have to be sustained the whole time (even if the whole time is just a few minutes), according to a 2016 study Gibala oversaw. In the study, two groups started workouts with a two-minute warm-up and finished with a three-minute cooldown. But in between, the first group rode on a stationary bike continuously for 45 minutes at a moderate intensity, while the second did three rounds that involved a 20-second all-out sprint on the bike followed by two minutes of slow recovery pedaling. After 12 weeks of doing these workouts three times a week, the scientists found the same physiological improvements (including increased oxygen uptake efficiency, insulin sensitivity, and mitochondrial function) in both groups — despite the fact that one logged 27 total hours of riding and the other a mere six.

How is it possible that exercising for a fraction of the time can deliver the same results as a longer workout? In short, new research has shown that the same things can happen to your body regardless of exercise duration. “Exercise triggers certain metabolic pathways — think of them as fuel gauges being turned on,” explains Gibala. “When you exercise, your energy reserves start to decline, like a fuel gauge ticking down towards ‘empty.’ That triggers the lights on the dashboard to come on, which, in your body, translates to the stimulation of physiological responses: new blood vessels are formed, the heart becomes a stronger pump, and skeletal muscle gets better at being able to utilize oxygen to produce energy.”

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Whereas continuous, moderate-intensity exercise has those fuel gauges going down slowly over time, says Gibala, “what we’re learning is that you can also turn on those metabolic pathways with short, hard bursts of exercise that cause a sudden drop in fuel available.”

But a short interval workout doesn’t have to be that structured. When sedentary young adults performed exercise “snacks” — vigorously climbing 60 steps of stairs three times a day, leaving one to four hours between climbs for recovery — researchers (including Gibala) found that they not only showed improvements in their cardiorespiratory fitness, but they also were able to generate more power in a cycling test.

In fact, when the government updated their recommendations for exercise in 2018, they declared that workouts of less than 10 minutes counted toward recommended weekly activity goals. So instead of prioritizing 45- or 60-minute workouts, your goal is that your weekly exercise time adds up to 150 minutes of moderate aerobic activity, 75 minutes of vigorous aerobic activity a week, or some combination of the two.

The idea of exercise snacking has also been championed by Joe Holder, a performance specialist, health consultant, and founder of the Ocho System. In March, partially in response to the Covid-19 pandemic, Holder launched a library of under-20-minute exercise snacks on Instagram. To him, exercise snacks are about reframing your fitness mindset.

Maybe you were one of those pandemic marathon people, or maybe life still feels so unpredictable or overwhelming that committing to a long workout seems impossible. And while the advent of boutique fitness over the past decade and a half made the 45- or 60-minute workout the norm, a growing body of research is giving people permission to rethink how they approach exercise.

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