Which workout is better: super short hard bursts or longer easy ones?
The impact of sprint interval training versus moderate intensity continuous training on blood pressure and cardiorespiratory health in adults: a systematic review and meta-analysis
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Scientists compared two types of exercise: very hard but super short workouts (SIT) and easier but longer ones (MICT), to see which is better for heart health and fitness.
No biological mechanisms were identified in this study. This may be an epidemiological, observational, or survey-based study that reports associations rather than proposing causal biological pathways.
Systematic Reviews & Meta-Analyses
Max 100Randomized Controlled Trials
Max 90Cohort Studies
Max 72Case-Control Studies
Max 58Cross-Sectional Studies
Max 44Case Reports & Case Series
Max 30Expert Opinion & Narrative Reviews
Max 557 / 100
Evidence Score
The highest quality evidence. These studies systematically search, appraise, and synthesize results from multiple individual studies, providing the most reliable summary of current knowledge.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Scientists compared two types of exercise: very hard but super short workouts (SIT) and easier but longer ones (MICT), to see which is better for heart health and fitness.
No biological mechanisms were identified in this study. This may be an epidemiological, observational, or survey-based study that reports associations rather than proposing causal biological pathways.
Systematic Reviews & Meta-Analyses
Max 100Randomized Controlled Trials
Max 90Cohort Studies
Max 72Case-Control Studies
Max 58Cross-Sectional Studies
Max 44Case Reports & Case Series
Max 30Expert Opinion & Narrative Reviews
Max 557 / 100
Evidence Score
The highest quality evidence. These studies systematically search, appraise, and synthesize results from multiple individual studies, providing the most reliable summary of current knowledge.
Publication
Authors
Liang W, Liu C, Yan X, Hou Y, Yang G, Dai J, Wang S
Related Content
Claims (6)
Short, intense bursts of exercise (like sprinting) can boost heart and lung fitness just as well as longer, steady workouts — and take way less time.
Doing steady, moderate workouts might boost your heart and lung fitness more than super intense but short sprints, even though the moderate workouts take longer.
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.
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.