No time for a long, intense workout? James Timmons, Ph.D., at the Heriot-Watt University of Edinburgh, Scotland, suggests this quick and stunningly effective sprint protocol:
1. Hop on a stationary bike (or other cardio machine).
2. Pedal as fast as you can for 30 seconds.
3. Cool down for one minute.
4. Repeat steps 2 and 3 five more times.
According to Timmons, subjects who followed this exercise regimen every day for two weeks saw not only a 6 percent boost in aerobic capacity but also a 23 percent improvement in insulin control during this period.