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Keeping fit is easier said than done these days though a short trip to the gym to burn of some calories could help lead one in the right direction.

But like most exercises, it takes time for one to lose weight and see some results. There is no such thing as overnight results and repetitive workouts would normally be a need. Then again, there are some exceptions and it could all depend on the type of workout regimen you are employing, something that varies for everyone.

For those who are impatient and want to see immediate results, a study could help lead you achieve that. The study made by researched from the McMaster University in Canada could be something worth checking out, allegedly something that can body-positive results in just 45 minutes.

The study looked at sprint interval training (SIT) that included one minute of intense exercise within 10-minutes. It was compared to a moderate-intensity continuous training (MICT) that involved 50-minutes of continuous exercises.

Such was observed for three weekly sessions (12 weeks) which eventually showed the SIT training involved three, 20-second “all-out” cycle sprints with two minutes rest cycling in-between for 10 minutes. On the other end, the MICT involved 45 minutes of continuous cycling at 70 percent maximum heart rate.

After the comparison, results showed both groups with improved cardio-metabolic health which was somehow similar to traditional endurance training.

With those findings, it turns out that the SIT protocol was seen to be as effective as the 150 minutes per week session under the MICT, increasing insulin sensitivity, cardiorespiratory fitness and skeletal muscle mitochondrial content in previously inactive men.

The interval training findings are indeed an eye-opener though the results could be taken in by people differently among athletes and civilians. It may all boil down on the type of person planning to try it.

“If you are an elite athlete, then obviously incorporating both endurance and interval training into an overall program maximizes performance. But if you are someone, like me, who just wants to boost health and fitness and you don’t have 45 minutes or an hour to work out, our data show that you can get big benefits from even a single minute of intense exercise,” explains Martin Gibala who is a professor for Kinesiology at McMaster University.