Mixed
Performing 3 minutes of all-out intermittent sprint interval training (SIT) per week, within a total session time of 10 minutes (3 sessions/week for 6 weeks), significantly increases skeletal muscle oxidative capacity and improves cardiometabolic health markers in overweight/obese adults.
To improve your cardiovascular health and muscle efficiency without spending hours at the gym, perform this specific Sprint Interval Training (SIT) protocol three times a week. Each session takes only 10 minutes: warm up for 2 minutes, then do three 20-second all-out sprints on a stationary bike (with 2 minutes of easy cycling between sprints), and cool down for 3 minutes. Over 6 weeks, this minimal time commitment has been shown to significantly increase your peak oxygen uptake and lower blood pressure, even in overweight individuals.
Short-term interval training using a 10 min protocol that involved only 1 min of hard exercise, 3x/wk, stimulated physiological changes linked to improved health in overweight adults.
Why this rating
Small sample size (n=14, split by sex) and short duration (6 weeks), though controlled and statistically significant for primary outcomes.
Source
Three Minutes of All-Out Intermittent Exercise per Week Increases Skeletal Muscle Oxidative Capacity and Improves Cardiometabolic Health
Jenna B. Gillen et al. · PLoS ONE · 2014
DOI 10.1371/journal.pone.0111489
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