Exercise scientists at the University of British Columbia have developed a modified high-intensity interval training protocol that delivers comparable cardiovascular benefits to traditional 45-minute sessions in just 15 minutes. The method alternates between 20-second maximum-effort bursts and 40-second active recovery periods across 15 cycles.
The study, published in the British Journal of Sports Medicine, tracked 300 participants over 12 weeks and found that those following the abbreviated protocol showed nearly identical improvements in VO2 max, resting heart rate, and body composition compared to the traditional HIIT group.
Fitness professionals are enthusiastically adopting the method for time-pressed clients, noting that the reduced time commitment dramatically improves adherence rates. The protocol requires no equipment and can be performed with bodyweight exercises, sprints, or cycling.
