Welcome to the Get Fit Guys quick and dirty tips to slim down and shape up.

My name is Ben Greenfield and I'm the Get Fit Guy.

In this episode, you're going to learn how to exercise less with faster results.

In the episode, What's the minimum amount of exercise you can do? You learn that you

can exercise as little as 15 minutes a day to stay healthy, as little as 30 minutes a day to stay

fit and lean, and that you don't get any extra benefit and could possibly do some harm once you

exceed 90 minutes per day. But let's say you're not that

concerned about how little you can exercise and instead want to get the fastest results possible

from the exercise that you do, whether it is 15, 30, or 90 minutes. So in today's episode,

you're going to learn about the fascinating results from two different recent studies that looked into just that,

one in the world of cardio, the other in the world of strength. So the first study I mentioned

appeared in the Journal of Strength and Conditioning Research, and it's entitled High Intensity Interval Training

Every Second Week maintains V-O-2 Max in soccer players during off-season.

While in this study, it was noted that reduced endurance training among soccer players

during the off-season could definitely have a negative effect on their game performance

during the competition season. So the researchers wanted to figure out the minimum amount

of high-intensity interval training the

soccer players could get away with during the off-season while still maintaining their

maximum oxygen-consuming capacity. Well, in the study, they looked at two different frequencies

of interval training sessions, and this was a six-week period of time. They used one interval

training session every two weeks, or one every week. And these

were pretty standard interval protocols consisting of five bouts of four minutes of pretty high

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