Long vs Short Exercise: What's Better?

Increasing numbers of high-quality clinical studies conclude that regular short-duration high-intensity workouts can provide equal or better gains compared with longer sessions. These benefits extend to cardiovascular health, strength, and endurance — all showing significant improvements.

What the Research Shows

High Intensity Interval Training (HIIT) alternates between several minutes of high-intensity movement — raising heart rate to at least 80% of maximum — followed by short periods of lower intensity recovery. Studies consistently show this approach matches or exceeds the benefits of longer, steady-state exercise for most health markers.

For those in the overweight or obese classification, HIIT has been shown to improve insulin sensitivity, blood pressure, and body composition (Campbell et al., 2019).

A Note on Starting Out

If you're currently out of shape or returning after a break, start with caution. Build your base fitness before engaging in full-intensity work. Don't hesitate to check with your GP, Exercise Physiologist, or Physiotherapist for guidance on setting realistic and safe goals for your exercise program.

References

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