But what if I told you that you don't always need to spend hours in the gym to reap significant fitness rewards? Short, intense bursts of activity can be incredibly beneficial, particularly for longevity and when it comes to blood sugar stability and metabolic health .
The key, however, lies in quality over quantity and it's also fair to say that longer isn't always better. The regular long run or walk or cycle that you trudge through for 40-50 minutes, without putting in much effort, may not be doing a whole lot for you if you are simply going through the motions.
That said, while micro-workouts will tide you over when you're pushed for time, and are certainly better than nothing, they are not a long-term solution. So I'm going to heavily caveat how we go about this. Crucially, we need to ensure these micro-workouts are really challenging. You should really feel it.
Think of it like this: frequent short sharp blasts can be as good as, if not better than, a longer workout provided the level is high enough. But, let's be clear, you are not substituting long workouts for short ones at a similar intensity , it just won't work.
These can be really short blasts of high intensity cardio (run/cycle/row/skip) with a rest for double the duration of the work period. The intense blast should be at 85-95 per cent of your full speed (once you've spent a few minutes warming up) and should increase in intensity between the first and last intervals.
The rest time is full rest for a period before repeating the next interval, for the whole 15 minutes. This develops a stronger cardiovascular system, raises metabolism and certainly wakes you up.
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