No Way? Yes Way.
Perhaps most surprising are the results from another McMaster University study published in PLOS One in 2016. For this 12-week study, scientists slashed the intervals, having subjects perform three all-out cycling intervals of only 20 seconds each with two minute rests in between, three times a week. With warmup and cooldown, the workout lasted a measly 10 minutes. Compared with people who performed the same number of weekly workouts but simply cycled at a moderate pace for 45 minutes (with the same warmup and cooldown), the interval group showed the same improvements in endurance, insulin resistance, and the microscopic muscle structures responsible for energy production and oxygen consumption.