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Just Four Seconds of Intense Exercise Can Boost Fitness for Adults Tanner Garrity, provided by FacebookTwitterEmail According to a recent study published in Medicine & Science in Sports & Exercise, four-second intervals of high-intensity training could help improve overall fitness in sedentary adults. Exercise physiologists at the University of Texas recruited 39 men and women, aged 50 to 68, and had them train in a performance lab three days a week. While there, the volunteers were put on a specialized stationary bike, and tasked with “sprinting” four seconds a time (followed by a 56 second rest). They did this for 15 minutes, totaling 60 seconds of sprint time. ....