1 Minute of All-Out Exercise May Have Benefits of 45 Minutes of Moderate Exertion – The New York Times.

One minute of arduous exercise was comparable in its physiological effects to 45 minutes of gentler sweating.

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The upshot of these results is that three months of concerted endurance or interval exercise can notably — and almost identically — improve someone’s fitness and health. Neither approach to exercise was, however, superior to the other, except that one was shorter — much, much shorter.

Read more & PLOS One study.

Ok, talking from experience here and a lot of self-experimentation. This “worked” however, the tiny intense amount really really needs to be intense, so much so it needed to be a “fight or flight” trickery on a sprint or lift to get that type of result. It’s physically intense and more so, mentally, everything is saying PANIC, YIKES, so while it sounds like a trade off (1 minute vs 45 secs) it’s really hard to do in practice. There are not a lot of people that can sprint as hard as they can for 1 min and for lifting heaving things using something like the “Body by science” methods, slow, heavy reps to failure is challenging for 1 minute+ or really any amount.