How a 20-second Sprint = a 45-minute Run

Researchers recently discovered a more efficient kind of exercise.

It’s called sprint interval training (SIT).

You know this already, but you probably haven’t seen what the researchers discovered.

They found that just 1 minute of SIT virtually obliterates a standard session of cardio exercise.

And the benefits of SIT are awesome.

Better food metabolism, heart health, fights diabetes, reduces metabolic syndrome, better sleep and far more. This powerful little workout might even increase one’s life span! (1,2) And of course, this will improve your confidence and mental strength!

The researchers studied two groups of men for 12 weeks (1):

1. Group A performed three weekly sessions of 3 x 20 second “all-out” cycle sprints

2. Group B involved 45 minutes of continuous cycling at 70% maximal heart rate.

Both protocols involved a 2-minute warm-up and a 3-minute cool down.

What else did the researchers discover?

Both groups saw the same improvement in cardio-metabolic health despite a 500% lower exercise volume and time-commitment! (1,2)

The science literally proves that 3 minutes per week of intensity = 135 minutes of traditional exercise.

Please share this with anyone you know who could benefit (almost everybody?).


1. Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment:

2. Improving Cardiometabolic Health with Diet, Physical Activity, and Breaking Up Sitting: What about Sleep?:

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