Since the 70s, but more convincingly since the 90s, research has been accumulating to confirm that workouts that involve short bursts of any activity that gets your heart rate up are actually more effective than long cardio workouts. And I mean really short – like 20 seconds!

The latest research is collected in a 2017 book by a Canadian scientist, Dr. Martin Gibala, called The One Minute Workout. I’d highly recommend you read it. Research study after study has proven that going hard, then slower, then hard again and repeating that pattern at least 4 times, 2-3 x per week, will provide an equal or even greater level of cardiovascular fitness than the equivalent number of much longer workouts.

In my training to date, I have been careful with intervals because many of my clients are seniors and not ready (yet!) to go “all out”. There are workouts in this book that can be adapted for that population, as well as for those who have suffered heart attacks and other serious illnesses.

Another reason I have not aggressively pushed intervals is that it is hard to believe a 10 minute cardio workout can provide as much benefit as a 30 minute run. But I was wrong. That doesn’t mean I’m going to cut back on my own running, but it does mean that if I don’t have time to get in my usual 35 minute run/walk, I will definitely do a short interval workout.

So if you are on my client list, be prepared to hear me start raving about intervals!