Good news has emerged for anyone who HATES running, or spending a lot of time at the gym.

There’s a one-minute workout that’s just as effective, if not a little more so, than an hour spent at the gym.

Recent research has proven that short bursts of intense exercise produce similar results to traditional longer-duration workouts.

According to a report on the Daily Mail, FEMAIL has called on the best fitness gurus to share the simple 60-second workouts you can follow in your bedroom that achieve similar, if not the same results as a long jog.

The research was carried out by McMaster University revealed that ‘all out’ workouts, adding up to just 60 seconds of actual hard work within a 10-minute session can improve insulin sensitivity and cardiorespiratory fitness.

The guy who founded boutique boxing gym, Shane Collins, is a huge fan of this kind of workout, as is Ellie Goulding.

Pre show burpees for dayz

A video posted by elliegoulding (@elliegoulding) on


He said: ‘This study has been done several times before. The original studies really helped create the term HIIT (High Intensity Interval Training) that is so widely used today.

The study was conducted because “lack of time” is cited as a major barrier to physical activity in adults.

‘What this study tried to prove was that working out three times per week, for 12 weeks, for 10 minutes, of which, one minute was at maximal intensity is as effective as doing 50 mins of training, of which 45 mins were at a moderate intensity (c.70 Max Heart Rate) 

‘The study proved that both achieved similar results.

There are several reasons for this, all of which relate back to why high intensity training is so popular.’


‘To put it simply, adding short rounds of intensity fires up your internal operating systems. It’s like upgrading the iOS on your phone or laptop. It makes everything work better, faster and more efficiently.

That’s why you can get the same results in a much shorter time period,” he said.

Some examples of short spurts of exercise at Kobox are:

– punching the air whilst sprinting

– rounds of burpees (Shane’s top pick!)

– star jumps


– squat jumps (Shane’s recommendation)

– high knees with punches

Source: Daily Mail

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