Orken

Research

Why 20 minutes is enough

You don't need a spare hour to train. Research shows that short, intense workouts give a training effect, as long as you do them regularly.

What the research shows

A review of 97 randomised trials (Edwards et al., 2023) shows that interval training, short periods of hard work with rest in between, improves heart and metabolic health in ordinary adults.

An earlier meta-analysis (Batacan et al., 2017) found that interval training improved, among other things, oxygen uptake and blood pressure. The studies mainly involved people with overweight.

How much is enough?

The WHO recommends 150–300 minutes of moderate or 75–150 minutes of vigorous activity per week, and muscle-strengthening activity at least two days a week (Bull et al., 2020).

Three 20-minute workouts make 60 minutes a week. That is somewhat below the WHO level for vigorous activity, but it gives a training effect and is a good way to get started. If you want to train more, add more workouts.

What the research doesn’t say

How Orken helps

Orken builds a new workout every time, tailored to your time and your equipment, so you don’t have to plan. You pick a time and press start.

Before you start

Orken doesn’t replace medical advice. If you have heart problems or other conditions, talk to a doctor before you train intensively.

Sources