Short Bursts of Exercise May Be Better Than One Long Workout
Share
Fitting in a long workout during a busy day can feel impossible. But what if you could break it into smaller chunks—and get even better results? A recent clinical trial found that doing three short sessions of high-intensity interval exercise (HIIE) throughout the day burns more calories and feels easier than doing one longer session.
What Is High-Intensity Interval Exercise?
High-Intensity Interval Exercise, or HIIE, is a type of workout where you switch between short bursts of intense activity and short periods of rest. For example, you might pedal hard on a bike for one minute, then slow down for a minute to recover, and repeat.
HIIE is known for being time-efficient and effective. It helps improve fitness, heart health, and calorie burning in less time than traditional workouts.
The Study Setup
In this study, 15 middle-aged men tried two different HIIE routines:
- 1 long session (1xHIIE): One 21-minute workout.
- 3 short sessions (3xHIIE): Three 7-minute workouts spaced 4 hours apart.
Both routines had the same total exercise time and intensity. The researchers wanted to see which was more effective—and how hard each one felt.
Surprising Results: More Energy Burned, Less Effort
Here’s what the researchers found:
- Calories burned during exercise were the same for both routines.
- Calories burned after exercise were nearly double with the 3xHIIE routine.
- People doing 3xHIIE had lower heart rates, felt less tired, and had less buildup of lactic acid (a chemical linked to muscle fatigue).
In short, three short sessions burned more total calories and felt easier than one long session.
Why This Works
The extra calorie burn came from something called EPOC—excess post-exercise oxygen consumption. That’s the extra energy your body uses to recover after a workout. Each short session triggered a recovery period, adding up to more energy spent overall.
Also, spreading out exercise across the day may help manage fatigue and reduce stress on the heart and muscles, especially in people who aren’t used to long workouts.
What This Means for You
If you struggle to find time or energy for long workouts, this is good news. You can:
- Do three mini workouts during your day (morning, midday, and evening).
- Try short, intense bursts like stair climbing, jumping jacks, or cycling.
- Even 2–3 minutes of movement at a time can be effective.
This approach could make it easier to stick with a fitness routine, especially if you're short on time or new to exercise.
Who Can Benefit Most?
This method is especially useful for:
- Busy adults who can’t spare 30–60 minutes at once.
- People trying to lose weight or maintain weight loss.
- Anyone looking for a lower-effort but high-impact exercise option.
It may also be safer for people with heart conditions, since shorter sessions caused lower heart rate spikes than one long workout.
Things to Keep in Mind
While multiple short sessions are effective, they do come with some challenges:
- You may need to plan your day to fit them in.
- You might want to wear comfortable clothes or have space to move.
- Not everyone has access to equipment, but bodyweight exercises work too.
Still, many people may find this more realistic than trying to squeeze in one long session.
Final Thoughts
Doing three short, intense workouts a day can burn more calories, feel easier, and boost your health—without needing more time. This study, published in the European Journal of Sport Science, shows that splitting up your workouts may be a smart and sustainable strategy.
So, if you’ve been skipping exercise because you’re busy or tired, consider trying short bursts of movement throughout the day. They might just be the boost your routine needs.