A new study has shown that short term, high-intensity interval training can be more effective than traditional types of moderate long-term exercise.

A study by the McMaster University in Hamilton, Canada, measured the results of eight to 12 one-minute bouts of exercise on a standard stationary bicycle at a relatively lower intensity with rest intervals of 75 seconds, for a total of 20-25 minutes per session.

The workload was still above most people's comfort zone -about 95 per cent of maximal heart rate - but only about half of what can be achieved when people sprint at an all-out pace.

Subjects used in the study performed six training sessions over 14 days.

After the two week training period, the subjects showed the same benefits as a team that was previously observed after traditional, long-duration endurance training: improved exercise performance and muscular adaptations that are linked to reduced risk of diseases such as Type 2 diabetes.

Martin Gibala, the university’s professor and chair of the Department of Kinesiology, said: "What we've been able to show is that interval training does not have to be 'all out' in order to be effective and time-efficient.

"While still a very demanding form of training, the exercise might be more achievable by the general public-not just elite athletes-and it certainly doesn't require the use of specialized laboratory equipment."