Does 60 seconds of sprints beat 50 minutes of moderate exercise?

Researchers at McMaster University, based in Hamilton may have put to rest the common “lack of time” excuse used by runners and non-runners alike. Just how little time does one need to be fit and healthy?

According to the study, which was published in PLOS One, one minute of high-intensity interval training (HIIT) produced similar results as a 45-minute stint of moderate exercise.

“This is a very time-efficient workout strategy,” says Martin Gibala, a professor of kinesiology at McMaster and lead author on the study. “Brief bursts of intense exercise are remarkably effective.”

RELATED: High-intensity training can make you a better runner.

High-intensity interval training (sometimes called HIIT) is characterized by short bursts of intense exercise, often in the form of sprinting, followed by a period of rest. The high-intensity, very short intervals need to be done hard enough that the effort is not sustainable for more than a minute or two.

McMaster University researchers evaluated 27 sedentary men who were assigned to one of the following groups: a high-intensity interval training group (the study uses the term sprint interval training), a moderate-intensity training group or a control group that did not exercise. The two training groups performed a total of three weekly workout sessions over a 12-week period.

Men who were assigned to the sprint interval group performed three bursts of 20-second, all-out cycling intervals, with two-minute rest between repetitions as well as a warm-up and cool-down. Combined, they completed just 10 minutes of exercise.

The moderate intensity group performed 45 minutes of continuous cycling at a moderate effort plus the same warm-up and cool-down of the short-interval group. The total exercise time was 50 minutes.

Researchers monitored two key health indicators: cardiovascular fitness and insulin sensitivity– a measure of how the body regulates blood sugar. Results were used as benchmarks of improvement over time. At the end of the study period, the researchers concluded that the health and fitness of the two groups were similar (i.e. not significantly different) despite the difference in time spent exercising.

“Most people cite ‘lack of time’ as the main reason for not being active,” says Gibala. “Our study shows that an interval-based approach can be more efficient — you can get health and fitness benefits comparable to the traditional approach, in less time.”

RELATED: Looking for examples of high-intensity interval training? Click here for sample workouts.

Though the study was done with cyclists, runners can reap similar benefits by incorporating sessions of high-intensity intervals into their training. Strides lasting 15-30 seconds at a near maximal effort with full rest in between are a great addition to a weekly easy run. Start with four and work up to ten.

This study in combination with other HIIT research shows that there are perhaps less-traditional options that are equally effective at improving fitness yet not nearly as time consuming.