[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/betterbones.com\/exercise\/interval-training-for-stronger-bones\/#Article","mainEntityOfPage":"https:\/\/betterbones.com\/exercise\/interval-training-for-stronger-bones\/","headline":"Interval training \u2014 just 60 seconds to stronger bones!","name":"Interval training \u2014 just 60 seconds to stronger bones!","description":"Print PDF eBook Facebook Twitter Gmail LinkedIn Pinterest Become a Patron! I\u2019m a big believer that any step you take to improve your health, no matter how minor it may seem, can have profound effects on all the body\u2019s interconnected systems. Case in point: a recent study on interval training found that exercising a few […]","datePublished":"2018-01-02","dateModified":"2026-04-22","author":{"@type":"Person","@id":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/#Person","name":"Dr. Susan E. Brown, PhD","url":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/","identifier":72,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"Center for Better Bones","logo":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","width":150,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/01\/interval-training-BB-Blog-4-20.jpg","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/01\/interval-training-BB-Blog-4-20.jpg","height":1109,"width":2120},"url":"https:\/\/betterbones.com\/exercise\/interval-training-for-stronger-bones\/","video":{"@context":"http:\/\/schema.org\/","@type":"VideoObject","@id":"https:\/\/www.youtube.com\/watch?v=Kq8En7qNuUM#VideoObject","contentUrl":"https:\/\/www.youtube.com\/watch?v=Kq8En7qNuUM","name":"Exercising For Better Bones","description":"Dr. Susan Brown discusses the latest and greatest exercise trend in bone health, interval training!\n\nLearn more about bone health: www.betterbones.com\nCheck us out on facebook: https:\/\/www.facebook.com\/betterbonesbetterbody\/\nExercise for bone health: patreon.com\/betterbones\n\n\u2192 Want to learn everything you need to manage & reverse your osteoporosis\/osteopenia naturally in one inspiring weekend with Dr. Brown? Join our bone health retreat & workshop! Learn more here: https:\/\/shop.betterbones.com\/pages\/love-your-bones-love-your-life-virtual-retreat\n\n\u2192 If you are interested in working with Dr. Brown to develop a personalized natural bone health program, read more about consultations here: https:\/\/www.betterbones.com\/consultations\/help-osteoporosis-osteopenia-fracture-healing-bone-health-concerns\/\n\n\u2192 Would you like your questions answered by Dr. Brown?  Comment below and she may address them in a future video!\n\nCheck out our website! \u2192 http:\/\/ www.betterbones.com\n\nWant to connect with Better Bones on social media?\nLike on Facebook \u2192 http:\/\/www.facebook.com\/betterbonesbetterbody\n\u200bFollow on Twitter \u2192 http:\/\/www.twitter.com\/drsusanbrown\n\u200bFollow our Instagram \u2192 http:\/\/www.instagram.com\/betterbonesbetterbody\n\u200bCheck out our Pinterest \u2192 http:\/\/www.pinterest.com\/betterbonesbetterbody\n\n#osteoporosis #osteopenia #bonemass #bonehealth #weightandbonemass #womenshealth #drsusanbrown #betterbonesbetterbody #preventosteoporosis","thumbnailUrl":["https:\/\/i.ytimg.com\/vi\/Kq8En7qNuUM\/default.jpg","https:\/\/i.ytimg.com\/vi\/Kq8En7qNuUM\/mqdefault.jpg","https:\/\/i.ytimg.com\/vi\/Kq8En7qNuUM\/hqdefault.jpg","https:\/\/i.ytimg.com\/vi\/Kq8En7qNuUM\/sddefault.jpg","https:\/\/i.ytimg.com\/vi\/Kq8En7qNuUM\/maxresdefault.jpg"],"uploadDate":"2018-01-02T16:54:27+00:00","duration":"PT7M12S","embedUrl":"https:\/\/www.youtube.com\/embed\/Kq8En7qNuUM","publisher":{"@type":"Organization","@id":"https:\/\/www.youtube.com\/channel\/UCm6Zry9uGdrZpm05sQLIxMw#Organization","url":"https:\/\/www.youtube.com\/channel\/UCm6Zry9uGdrZpm05sQLIxMw","name":"Dr. Susan E. Brown","description":"Dr. Susan E. Brown, PhD, is a medical anthropologist, a New York State Certified Nutritionist, and the author of Better Bones, Better Body -- the first comprehensive look at natural bone health. Dr. Brown specializes in osteoporosis, osteopenia, bone health regeneration, and auto-immune disease. She is also famous for her natural approach to bone health; check out her Better Bones programs and products.","logo":{"url":"https:\/\/yt3.ggpht.com\/ytc\/AIdro_m0l08uY9k8RO1FbN8-VsYIOa8fiq9BtocNNM_k3xw7a7s=s800-c-k-c0x00ffffff-no-rj","width":800,"height":800,"@type":"ImageObject","@id":"https:\/\/www.youtube.com\/watch?v=Kq8En7qNuUM#VideoObject_publisher_logo_ImageObject"}},"potentialAction":{"@type":"SeekToAction","@id":"https:\/\/www.youtube.com\/watch?v=Kq8En7qNuUM#VideoObject_potentialAction","target":"https:\/\/www.youtube.com\/watch?v=Kq8En7qNuUM&t={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"},"interactionStatistic":[[{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=Kq8En7qNuUM#VideoObject_interactionStatistic_WatchAction","interactionType":{"@type":"WatchAction"},"userInteractionCount":6529}],{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=Kq8En7qNuUM#VideoObject_interactionStatistic_LikeAction","interactionType":{"@type":"LikeAction"},"userInteractionCount":107}]},"about":["Exercise"],"wordCount":361,"keywords":["exercise","interval training"],"articleBody":" Print PDF eBook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGmail\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLinkedIn\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPinterest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBecome a Patron!I\u2019m a big believer that any step you take to improve your health, no matter how minor it may seem, can have profound effects on all the body\u2019s interconnected systems.Case in point: a recent study on interval training found that exercising a few times week for 10 minutes \u2014 with just 60 seconds of maximal effort per session \u2014 was enough to boost insulin sensitivity, cardiorespiratory fitness, and skeletal muscle strength.In the study, the researchers took an interval training regimen developed some years ago that used 20 to 30 minutes of cycling per session and pared it down to a 10-minute program to see if the benefits could be obtained with even less time commitment. Over the course of 12 weeks, previously sedentary men engaged in interval training 3 times per week for 10 minutes per session. Their workouts consisted of:2 minutes of low-intensity cycling followed by a maximum-effort burst lasting 20 seconds (performed 3 times)A 3-minute cool-down to end the session.Meanwhile, a continuous training group did a 2-minute warm up, followed by 45 minutes of cycling at 70% max heart rate, then a 3-minute cool down.Just 60 seconds is all it takesThe astonishing conclusion was that the sprint interval training regimen \u2014 a total time commitment of 30 minutes per week, with just 60 seconds of maximal effort per session \u2014 was as effective as 150 minutes per week of moderate-intensity continuous training. And more amazing is that benefits were seen across the board \u2014 increasing insulin sensitivity, cardiorespiratory fitness, and skeletal muscle mitochondrial content. (I should note here that although this particular study was done with men, other research suggests interval training has a similar effect among women.)This is an absolutely incredible finding! It reinforces the idea that even a small commitment of time and effort and can have big benefits. So go all out for a minute to improve your bone health \u2014 and total health \u2014 this year!ReferenceGillen JB, Martin BJ, MacInnes MJ, et al. Twelve weeks of sprint interval training improves indices of cardiometabolic health similar to traditional endurance training despite a five-fold lower exercise volume and time commitment. PLoS One. 2016 Apr 26;11(4):e0154075. doi: 10.1371\/journal.pone.0154075."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Exercise","item":"https:\/\/betterbones.com\/exercise\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"Interval training \u2014 just 60 seconds to stronger bones!","item":"https:\/\/betterbones.com\/exercise\/interval-training-for-stronger-bones\/#breadcrumbitem"}]}]