Research shows that HIIT (High Intensity Interval Training) is more efficient than steady-state moderate intensity exercise at improving aerobic and anaerobic fitness, cardiovascular health, resting blood pressure, fat burning both during and after exercise, muscle mass, and cholesterol levels. 

One study showed that three days of HIIT per week for two weeks doubled the aerobic capacity of participants from 25 minutes to 51 minutes in a time trial. Another study showed that HIIT provided 100% of the benefits of endurance training despite only 10% of the total exercise volume.

HIIT takes less time than traditional endurance training and can provide more health benefits. Thus, HIIT is an efficient and effective workout for people who don’t have time to spend an hour at the gym.