Doing short bursts of all-out exercise for at least 8 weeks might lower your top blood pressure number more than steady, moderate workouts—especially if each burst is under 30 seconds.

If you're trying to lower your bottom blood pressure number, going for long, steady jogs might work better than short, intense sprints — especially if you're only doing the sprints for less than 8 weeks.

If you're trying to lower your bottom blood pressure number, going for a steady, moderate workout might work better than doing short, intense sprints — especially if those sprints last 30 seconds or more.

Both short, intense sprints and steady, moderate workouts can slightly lower your resting blood pressure—and they work about the same for people who don’t exercise much or have normal blood pressure.

After a quick 9-minute workout, sprint intervals might make your heart take longer to calm down compared to burpees or steady hard exercise — at least in young, somewhat active people.

Sprint and hard steady workouts get your heart pumping faster and keep it near maximum longer than burpee workouts in young, somewhat active people — at least during 9-minute sessions.