Fitness instructors warn spending too long on one activity in the gym could see little benefit.
Hours spent on the treadmill or cross trainer are not nearly as effective as intense 10-minute bursts of activity, Canadian researchers found.
Interval training, whereby you repeat 10 short episodes of running or cycling at almost maximum effort for a minute then rest for a minute, is just as good as 10 hours of moderate training.
Graeme Marsh, personal training manager for Virgin Active, said people could be wasting hours in the gym with their old routine.
“If your training on the treadmill is always eight miles per hour for 45 minutes then you are going to see diminishing returns very quickly,” he said.
“Over time you will get less and less from it in terms of fitness improvements.
“There’s a saying in the industry that if you keep doing what you’re doing you’re going to keep getting what you get.
“So, if you go to the gym and always do the same routine, you are not going to see amazing results.”
Mr Marsh said interval training could help people get quicker results and improve their fitness.
While regular “steady-state” training does have its place, interval training could help those who have less time to spend in the gym.
It can be carried out on various gym equipment, including the treadmill or exercise bike, Mr Marsh said.
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