Study: Vigorous Exercise May Be Up to Six Times More Beneficial Than Moderate Exercise
Jake Newby
| 4 min read
Key Takeaways
- A recent study found that on a per-minute basis, vigorous-intensity exercise can be up to six times more effective than moderate activities at lowering your risk of cardiovascular disease.
- Vigorous activity should raise your heart rate significantly and make you sweat after only a few minutes of activity.
- Examples of vigorous exercise include climbing stairs or doing hill sprints, cycling 10 miles per hour or faster and high-intensity interval training.
- If you’re new to vigorous activity or have health conditions, talk to your primary care provider before starting intense exercise.
Some movement is better than no movement. Most of us know that. But a new study suggests packing a whole lot of intense movement into your workouts can lower your cardiovascular disease (CVD) risk significantly compared to light and moderate exercise.
A 2025 study published by the University of Sydney found that on a per-minute basis, vigorous-intensity exercise — like stair sprints, fast running and cycling — can be up to six times more effective than moderate activities like brisk walking at lowering your risk of cardiovascular disease.
That means one minute of vigorous activity may be equivalent to about 6 minutes of brisk walking in terms of reducing your risk of heart attacks, strokes and other major cardiovascular events.
This doesn’t mean you should ditch your daily walk. But those who are physically capable of doing more may want to incorporate a few vigorous bursts of exercise into their week.
What qualifies as “vigorous” exercise?
The term “vigorous-intense activity” is relative and based on factors like age and fitness level. Your heart rate and breath while exercising tell the tale. Vigorous activity should:
- Raise your heart rate significantly
- Leave you breathing hard enough that you can’t speak in full sentences
- Make you sweat after only a few minutes of activity
- Make it hard to maintain that level of intensity continuously without a break
Examples of vigorous exercise include:
- Climbing stairs or doing hill sprints
- Cycling 10 miles per hour or faster
- Energetic dancing or aerobic workouts
- High-intensity interval training (HIIT)
- Hiking uphill or with a heavy backpack
- Heavy yardwork such as continuous digging or hoeing
- Jumping rope
- Running or fast jogging
- Swimming laps
- Tennis, especially singles tennis
Why does exercise intensity matter?
Moderate activity — like the type you get from walking briskly — gets the heart pumping more than a casual stroll, but your breath won’t feel nearly as taxed and you’ll have to spend a lot more time doing it to heart-healthy results, compared to short bursts of the above forms of vigorous activity. It’s less time-efficient if your goal is to maximize heart protection.
Researchers from the University of Sydney study emphasize that even short, concentrated bursts of vigorous activity — like climbing stairs, brisk uphill walking or carrying heavy groceries — can add up and be meaningfully protective of your heart, so you don’t have to hit that “vigorous” threshold every single day.
Tips to build up to vigorous exercise without burning out
If most of your exercise qualifies as moderate, transitioning into higher intensity doesn’t have to be intimidating. Here are some practical, doable steps to work your way up.
Keep doing what you are already doing
Keep walking your dog or walking during lunch; walking represents a great baseline for heart health and helps build consistency. If you’re not getting it already, aim for at least 150 minutes per week of moderate activity, as recommended by major health guidelines.
Mix in short bursts of pace
Once or twice a week, try adding brisk intervals into your walk. Examples include:
- 30 seconds of fast uphill walking
- 1 minute of stair climbing
- A quick jog between lampposts on your street
These tiny bursts can push your heart rate toward the vigorous zone without overwhelming you.
Use everyday moments to boost intensity
Vigorous Intermittent Lifestyle Physical Activity (VILPA) refers to short, 1-to-2-minute bursts of high-intensity activity that can be easily integrated into everyday life. It’s a good way to keep working toward vigorous activity levels a few times a week. You can try:
- Speeding up the stairs two or three times daily
- Parking farther from the store and walking briskly
- Carrying heavy bags briskly instead of taking multiple light trips
Even just a few minutes of these bursts per day can build cardiovascular resilience.
Progress gradually
As your fitness improves, try structuring sessions of vigorous-intense activity. This can include:
- 10-to-15 minutes of fast running or cycling
- 15-to-20-minute HIIT routines
- Dance or cardio classes that boost your heart rate
You should aim for two-to-three sessions of sustained vigorous exercise after you’ve built your foundation with the previous steps.
Listen to your body
If you’re new to vigorous activity or have health conditions, talk to your primary care provider before starting intense exercise. Again, it’s all relative; you can still benefit greatly from consistent, moderate activity.
Photo credit: Getty Images
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