A Canadian study supports this where the researchers concluded that physical inactivity and a high waist circumference have a significant independent risk of premature mortality among women (Katzmarzyk PT, Craig CL, 2006).

The participants of this study were all women, but other research has shown that this also works for men.
What if you could implement an activity more effective than walking?
What about an activity were you only spent 3 minutes of actual exercise time, 3 times a week, and the research had shown that this decreased the fat percentage by 8 percent and decreased waist circumference by 3.5 percent in 6 weeks (Hazell TJ, et al. 2014).

The participants in this study were women, and they ran all-out sprints on a self-propelled treadmill for 30 seconds, then rested for 4 minutes. They repeated this 4-6 to times 3 times a week. You don’t have to run on a treadmill, you can run outdoors, that’s even easier.

In case you don’t like running, there are other ways to implement this program. It is, however, an even easier way to implement the principles of high intensity short interval training.

Personally, I would rather exercise quickly instead of spending an hour or more in a gym, so I try to come up with ways to exercise effectively without spending a lot of time.
I recently designed a program called “Exercise for Maximum Benefits spending Minimum Time” where I explain how you can implement the principles of high intensity short interval training in such a way that you can do these exercises anywhere, even at work.

I also implemented some other research which makes this program even more effective and also more convenient. It comes with short video clips showing the exercises.

View it here!

If you think that you may still not be motivated enough to implement this, it even comes with a short program called “Change Your Habits” that uses science on neurotransmitters to help you create new neural pathways to change your habits.




Katzmarzyk PT1, Craig CL. Independent effects of waist circumference and physical activity on all-cause mortality in Canadian women. Appl Physiol Nutr Metab. 2006 Jun;31(3):271-6.
 Hazell TJ1, Hamilton CD, Olver TD, Lemon PW. Running sprint interval training induces fat loss in women. Appl Physiol Nutr Metab. 2014 Aug;39(8):944-50. doi: 10.1139/apnm-2013-0503. Epub 2014 Mar 18.
  • Category: Exercise
  • Author: Didrik Sopler
  • Published: 2020-03-28
  • Comments: 0
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