They compared 30 continuous minutes with three different 30-minute intervals workouts (hard sections of 20, 30, or 40 seconds repeating every minute).

Health High intensity interval exercise versus moderate intensity, continuous training What are the benefits of HIIE vs. MICT when it comes to your overall health?

Interval training means alternating between different intensities of exercise and allowing time to rest in between bursts of action.

The results: The continuous workout produced higher average values of heart rate, oxygen uptake, and total work compared to the interval workouts.