Between work, family, and getting a necessary breather once in a while, it can be tough to squeeze exercise into an already busy schedule. But here’s some amazing news, courtesy of Cleveland Clinic Wellness:

In a new study that questions traditional exercise recommendations, researchers had two groups of deconditioned (out-of-shape) people exercise on a stationary bike three times a week for three months. One group did a 45-minute moderate-intensity “endurance” workout, while the other did brief, intense interval training that also included just one minute of strenuous exercise. After warming up for two minutes on a stationary bike, the “micro-interval” group pedaled as fast as they could for 20 seconds, rode slowly for two minutes, sprinted for another 20 seconds, cooled down for three minutes — and then went on their merry way. At the end of the study, researchers tested for aerobic fitness, insulin sensitivity, and other markers of metabolic health. Guess which group “won”? It was a tie! That’s right, despite the fact that the endurance group exercised for five times longer than the interval group, the benefits were equal.

Researchers have known for a while of similar benefits of high-intensity interval training like Tabata workouts. So if you’re having trouble fitting exercise into your life, try playing harder, not longer.