It doesn't matter how fit you are; the debate about short versus long workouts will always be tricky to resolve. Is it better to jump into a short and sharp session, ramping up the HIIT and getting an efficient sweat on? Or should we be blocking out longer periods for marathon training runs or cardio workouts? Or, is there a sweet spot in between the two where your fitness plan should reside?

Asking a handful of experts, it's clear there is no single answer for everyone. Here's the lowdown on short versus long workouts and how they stack up for your fitness.

What constitutes a “short” or “long” workout?

“Short workouts typically last between 20 to 30 minutes, focusing on high-intensity exercises to maximize calorie burn and muscle engagement in a shorter timeframe,” says Farren Morgan, military fitness coach and founder of The Tactical Athlete. “Long workouts, on the other hand, extend beyond 45 minutes to an hour or more, allowing for greater volume and endurance-focused training.”

Eloise Skinner, author and London-based fitness instructor, notes that while every individual will have a different perspective depending on their fitness levels and motivations, a helpful timeframe to start a short workout with 15 to 20-minute sessions. “One reference point might be a study which suggested that short exercise bursts could be considered to be around 10 minutes,” says Skinner. “A long workout might be considered to be 60 or 90 minutes (especially for a studio or group class), perhaps longer for distance running or other low-impact training like swimming, or for a mixed gym workout, where cardio is combined with stretching and weights.”

Pros and cons of going short and sharp

“The best thing about short workouts? They're so efficient,” says Alanna Kate Derrick, personal trainer and senior contributor at Gold BJJ. “If you're totally out of time, a 20-minute HIIT session or 15 minutes of bodyweight exercises can be a lifesaver. They increase your heart rate, blast through calories, and help your overall fitness. Plus, they help you stay on track even when life's crazy.”

“Busy professionals, entrepreneurs, or parents with limited time can benefit from short, intense workouts to maintain fitness levels and manage stress,” adds Morgan. “High-intensity interval training (HIIT), circuit training, or quick bodyweight workouts are efficient choices for maximizing results in minimal time.”

Fitting in a short workout isn't just a timesaver, as shorter, more intense exercise has its own benefits, from boosting your metabolism to burning extra calories. “The pro of shorter workouts is that you have more time to recover in between [sessions], and you minimize the chance of injury,” says trainer and five-time UFC champion Tyron Woodley. “If you are an anaerobic athlete, like me, you want to do exercises in short and sharp bursts, then fast recovery and repeat.”

While shorter workouts are handy and offer a lot of positives, there are certain drawbacks to not taking the time to get a proper sweat on. “[Short workouts] are highly convenient and minimize the risk of burnout. Since these workouts involve high-intensity exercises, they are efficient for muscle engagement and calorie burning,” says Sergii Putsov, head of sports science at Torokhtiy Weightlifting. “However, due to time constraints, they lack variety in muscle groups targeted. There is also an increased risk of injury [during a session] because they are mainly high-intensity exercises. The minimum amount of time available for warm-up and cool-down increases the risk of injury further.”

Pros and cons of a longer workout

The benefits of a long workout somewhat depend on the results you're aiming for. A long run, for instance, targets different fitness elements than an extended session in the weights room. Regardless, a longer workout gives your body more chance to benefit from a wider range of exercises and enables you to pace yourself. “Long workouts allow for comprehensive training sessions, targeting multiple muscle groups and energy systems,” says Morgan. “They are effective for building endurance, strength, and stamina, making them suitable for individuals pursuing specific fitness milestones or athletic achievements.”

Versatility is the name of the game, with cardio the greatest beneficiary of whatever workout you focus on. “The extended durations allow for prolonged cardiovascular activity, which improves your endurance and stamina over time,” says Putsov. “There is plenty of time to target different muscle groups and promote muscle hypertrophy.”

Longer workouts don't always have to be tougher. By taking more time, you can drop the immediate intensity, providing your body with focused stamina training – and even a bit of quiet away from a hectic lifestyle. “If I'm training for a marathon or triathlon, I need those long runs or bike rides to build stamina and mental toughness,” says Derrick. “Longer, less intense workouts are also perfect for rest days and give you time to really focus on your form, whether it's your running or those tricky Jiu-Jitsu moves.”

However, alongside the obvious challenge of carving out committed space in your diary for longer workout sessions, beware of overtraining and fatigue—there is such a thing as too much exercise, especially when not mitigated with enough rest and recovery time. “Proper planning is needed, and some individuals may not have access to the required facilities and equipment,” says Putsov.

Short versus long workouts: which is better?

Incorporating both is ideal for an optimal fitness routine and ultimately depends on what works best for you. Generally, short workouts are good for maximizing results – especially metabolic and cardiovascular – in a short period, perfect for those who want to get or keep fit within the time constraints of everyday life. Longer workouts are good for improving stamina, resilience and the consistent building of your general levels of fitness, as the longer periods of activity make for longer-lasting results.

It also depends on what you do during your workout. Combining time and consistency is the silver bullet for fitness—it's no good getting on a yoga mat for five minutes if you're looking to become an expert, but similarly, one long yoga session a month won't get you to touch your toes any time soon. “If you're looking to improve in a particular practice—yoga, for example—working out for around 60 minutes might be a good goal,” says Skinner. But consistency will be more important in the long term, in order to develop skill.

“As with most exercise-related advice, it really depends on what works for you. The best workout is the one that makes you feel good, is safe for your body, and is sustainable over a long period of time.”

How to map out the ideal fitness plan

It'll take some organizing, but finding a sustainable way to incorporate both short and long workouts into your fitness routine will yield big, long-term results. “Plan your week and allocate specific days when you have time (such as weekends) for long workouts. You can schedule short workouts on busier days,” says Putsov.“Focus on efficiency and maximize each session for better results. During short workouts, prioritize high-intensity exercises such as kettlebell swings and squats. For long workouts, split the time into sessions and focus on one exercise per session.

“Incorporate different workout formats and intensities in your routine to prevent boredom. Most importantly, listen to your body and adjust your workout routine and intensity accordingly.”

Morgan also believes a balanced routine is essential for the best results. “Structure [your] weekly schedule to include a variety of short, high-intensity sessions for metabolic conditioning and longer, endurance-focused workouts for building strength and stamina.”

“A weekly regimen might include two to three short HIIT sessions for cardiovascular health and fat loss, complemented by one or two longer strength training or endurance sessions to improve muscular strength and aerobic capacity.”

Remember, however, that ultimately, any fitness is good fitness: every marathon starts with getting off the sofa, after all.

David Taylor is a freelance writer, editor and broadcaster whose work has appeared in GQ, Esquire, the Independent, the Sunday Times, the Telegraph and the BBC, among others. He's covered travel, culture, tech, sport and fitness for a variety of publications, with a current interest in the wider culture of... Read moreInstagram