Just a few minutes of intense exercise ever day can produce the same results as traditional endurance training.
Authors of a study published in The Journal of Physiology followed 2 groups of college-aged students who performed 6 training sessions over 8 weeks. One group did 4-6 30 second bursts of all-out cycling separated by4 minutes or recovery during each training session. The other group did 90-120 minutes of continuous moderate-intensity cycling each day. Over 2 weeks, the short burst group spent 2.5 hours training, including recovery time, while the moderate-intensity group spent 10.5 hours training. Still, despite the difference in training volume, both groups showed similar improvements in exercise performance.
The authors pointed out that the training required to bring these results is very intense, but if you're generally healthy and you check with your doctor first, this may cut your time in the gym in half. And who can't use extra time in their day?
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