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Vigorous Workouts Deliver More in Less Time, Study Finds
16 Nov
Summary
- Vigorous-intensity activity 6 times more effective at lowering cardiovascular disease risk than moderate activity
- Vigorous activity 9 times more effective at reducing diabetes risk
- Just 4-5 minutes of daily vigorous bursts can significantly lower chronic disease risk
According to a study published in November 2025, vigorous-intensity exercise can provide significantly greater health benefits than moderate-intensity activities like brisk walking. The research, led by Professor Emmanuel Stamatakis from the University of Sydney, found that vigorous workouts are up to 9 times more effective at reducing the risk of chronic conditions such as cardiovascular disease, type 2 diabetes, and cancer.
The study analyzed data from 73,485 UK participants and determined that for every minute of vigorous activity, just 6 minutes of moderate exercise is needed to achieve the same impact on heart health. For diabetes, the ratio is even more dramatic, with vigorous activity being 9 times more effective. The researchers also found vigorous exercise to be more beneficial for all-cause mortality and cancer prevention, though the exact ratios were slightly lower.
Professor Stamatakis emphasizes that incorporating even short bursts of vigorous activity, such as 4-5 minutes per day, can have a substantial long-term impact on reducing chronic disease risk. He suggests that those leading a sedentary lifestyle stand to benefit the most from introducing these intense, yet time-efficient, workout routines into their daily routines.
