Most people think getting fit takes a lot of time. But a new book called “The One Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter,” by Martin Gibala (Avery, out now), claims that’s not true.

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While the title is a little misleading — the “one minute” refers to 60 seconds of high-intensity exercise, spaced out by additional warmup and cool-down time — the gist of the book is that high-intensity interval training leads to substantial benefits. Gibala’s research found that a single minute’s worth of intense exercise, done three times a week, gives ordinary people (i.e., not professional athletes) the same cardio-respiratory benefits as 135 minutes (45 minutes, three times a week) of traditional endurance training.

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Want to hack your workout? Warm up with some light physical activity at an easy pace, then blast through a 20-second sprint with everything you’ve got. Rest with a bit of low-intensity movement for another minute or two, and then blast through another 20-second sprint. Repeat the cycle until you’ve done three sprints, cool down for two minutes and boom — you’re done.

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