Exercise is essential for our health — that much is clear. Its benefits span both mind and body: relieving stress and anxiety, reducing cholesterol and blood sugar levels, and strengthening the immune system. But one question continues to puzzle many: How much exercise is enough?
Recently, a global media buzz has emerged around a workout trend known as the "One-Minute Workout." The idea seems almost too good to be true: Can just one minute of high-intensity exercise be more beneficial to our health than 30 to 60 minutes of moderate-intensity exercise?
Is this just another short-lived fitness fad, or is there real science behind it? And perhaps more importantly: Should we all be doing it?
The truth is, we should all be exercising regularly — no question about it. But exercise is a complex behavior, and determining the "ideal" type or duration for improving health depends on your individual goals. For example, the optimal workout plan for someone with low blood pressure might be completely different from one for heart patients or individuals trying to lose weight.
Public health guidelines generally follow a one-size-fits-all approach, recommending at least 30 minutes of moderate-intensity exercise on most days of the week. These recommendations are backed by solid scientific evidence.
But here’s the problem: many people simply don’t follow them. And a common barrier? Lack of time.
That’s where high-intensity interval training (HIIT) might offer a solution. By increasing the intensity of the workout and performing it in short bursts with rest periods in between, it may reduce the total time needed to stay fit.
The foundation of this training model involves short, all-out efforts performed at maximum intensity — often just 30 seconds of work followed by four minutes of rest. This kind of program has been studied by exercise scientists for years and typically includes classic exercises like sprint cycling.
One study showed that after just six workout sessions over two weeks, participants doubled their endurance. Other recent research suggests that this type of training can also lower blood pressure, regulate blood sugar, and improve heart and vascular function — all of which are key to reducing the risk of chronic diseases.
However, this method isn’t perfect. The intensity might be too much for many people, and because of the long rest periods, the total session time can stretch to around 30 minutes — which isn’t all that different from conventional moderate-intensity exercise.
But researchers at McMaster University in Canada found that a modified version of the program — using three 20-second all-out sprints — could lower blood pressure just as effectively as a 50-minute moderate workout. In other words, one minute of high-intensity exercise separated by two to three-minute breaks yielded results similar to 50 minutes of moderate effort.
So, the takeaway? A workout session that lasts less than 10 minutes can significantly improve health.
Still, there are caveats. The existing studies are limited in number and sample size, and only track a small set of health indicators. Many also rely on cycling equipment, which may not be accessible to everyone. There's no doubt that more research is needed.
The World Health Organization currently recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity per week to reduce the risk of early death. But experts still debate how to structure this activity — whether it needs to be spread out daily or can be packed into just one or two days.
