Mixed
Six weeks of low-volume sprint interval training (SIT) induces metabolic adaptations in skeletal muscle carbohydrate and lipid metabolism during exercise that are comparable to those induced by high-volume traditional endurance training (ET).
If you are busy, you can achieve similar metabolic health benefits to long-distance cycling by doing short, all-out sprints. Perform 4-6 sprints of 30 seconds each, 3 times a week, with 4.5 minutes of rest between sprints. This takes about 10-15 minutes of actual exercise time per session, significantly less than the 4.5 hours required for traditional endurance training, yet yields comparable improvements in your muscles' ability to burn fat and carbs.
The major novel finding from the present study was that 6 weeks of SIT elicited adaptations in selected markers of skeletal muscle CHO and lipid metabolism and metabolic control during exercise that were comparable to those elicited by ET, despite a much lower training volume and time commitment.
Why this rating
Randomized controlled trial with matched groups, though small sample size (n=10 per group).
Source
Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans
Kirsten A. Burgomaster et al. · The Journal of Physiology · 2007
DOI 10.1113/jphysiol.2007.142109
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