Just 11 Minutes of Hard Exercise Can Go a Long Way

Move It: For most people, more exercise is generally better —  the WHO reports that nearly 1.8 million adults are at risk of disease from physical inactivity. But a new study suggests that when it comes to very intense exercise, you can get away with less than you might think.

The Study: Researchers conducted a meta-analysis of 69 randomized controlled trials involving 2,387 adults to examine how exercise duration affects VO₂max, a measure of cardiorespiratory fitness. They looked at both high-intensity interval training (HIIT) and moderate-intensity continuous training (MICT). The dose-response analysis found that benefits increased with longer sessions, but with diminishing returns. Just 11 minutes of exercise per session produced about 80% of the maximum modeled improvement in VO₂max.

The Takeaway: You don’t need a marathon training schedule to improve your cardiovascular fitness. A focused 10- to 12-minute workout can deliver a substantial chunk of the potential benefit, particularly if time constraints are what keep you from exercising consistently.

Keep in Mind: This doesn’t mean 11 minutes is a magic number, nor that every 11-minute workout will produce the same results. The studies varied in exercise intensity, frequency, duration, and participant characteristics. And more exercise, especially of the low aerobic and resistance variety, still provides additional benefits.