Buzz
When it comes to cardio, high-intensity interval training delivers the greatest return on investment: a quick sprint-based routine boosts your health as effectively as a prolonged, low-intensity session. But which is the right option: the workout with 20-second bursts or the one with 3-minute sprints? Here’s how to decide.
If you prefer the quickest workout that still delivers results, go for a 10-minute routine with three 20-second full-out bursts. Studies show that this protocol, performed three times a week, is enough to boost cardiovascular fitness, muscle development, and (for men, but not women) blood sugar levels. The catch: those 20-second intervals must be truly extremely intense.
If you’re after the most effective interval workout, seek one with bursts lasting 3-5 minutes. This finding comes from a meta-analysis published in PLOS One, which assessed workouts by how much they enhanced VO2max, a key indicator of cardiovascular endurance. However, be warned: maintaining the required intensity for 3-5 minutes is challenging.
If you want the easiest effective workout (remember, high-intensity intervals are never truly 'easy'), the sweet spot is alternating one minute of hard effort with one minute of recovery. That’s because, without a researcher or coach guiding you, most people struggle to push hard enough during other protocols. We often won’t exert ourselves sufficiently during the 20-second bursts, or we’ll likely tire before completing a 3-minute interval. According to Dr. Martin Gibala, a leading expert in this field, one-minute intervals are the optimal choice for the average person at the gym.
Image courtesy of the North Carolina National Guard.
