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By Q Editors for

With new research steadily surfacing on exercise, it can be hard to keep up with the headlines. But amidst the many calls to change your routine, one thing seems to remain constant: the benefits of interval training. Some of our favorite evidence:

A study in the Journal of Physiology found that 20 minutes of interval training (30 second bursts followed by 4 minutes of recovery) produced the same physiological adaptations in the body and improvements in performance as 90 minutes of continuous cardio at a moderate pace. Another study published in the American Journal of Clinical Nutrition found that those who practiced high intensity interval training for 15 weeks had a reduction in subcutaneous fat that was nine times greater than those who performed steady-state cardio workouts for 20 weeks.

Keep reading for Equinox Tier 4 Coach Giovanni Rosellii’s 30-minute treadmill routine…

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