Good evidence is mounting in favour of shorter, high intensity workouts over long ones.

Increasing numbers of high-quality clinical studies conclude that regular short duration high intensity workouts can provide equal or better gains when compared with regular high intensity long workouts. These benefits appear to extend to cardiovascular health, strength, and endurance, with all showing significant improvements. High Intensity Interval Training (HIIT). "It incorporates several rounds that alternate between several minutes of high intensity movements to significantly increase the heart rate to at least 80% of one’s maximum heart rate, followed by short periods of lower intensity movements." (Harvard 2022). There are some caveats though, if you're a bit out of shape, please, start with caution, improve your fitness level, before engaging in full intensity exercise, don't hesitate to check with your GP, Exercise Physiologist or Physiotherapist for guidance on setting realistic and safe goals and for your exercise program. (American College of Sports Medicine 2022)

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If you, or somebody you care about fits the "overweight and obesity classification, (HIIT) can improve insulin sensitivity, blood pressure, and body composition" (Campbell et al 2019)

References

 HIIT (High Intensity Interval Training) | The Nutrition Source | Harvard T.H. Chan School of Public Health Viewed 12/4/22

https://www.acsm.org/docs/default-source/files-for-resource-library/high-intensity-interval-training.pdf?sfvrsn=b0f72be6_2 Viewed 12/4/22

CAMPBELL, WAYNE W.1; KRAUS, WILLIAM E.2; POWELL, KENNETH E.3; HASKELL, WILLIAM L.4; JANZ, KATHLEEN F.5; JAKICIC, JOHN M.6; TROIANO, RICHARD P.7; SPROW, KYLE7; TORRES, ANDREA8; PIERCY, KATRINA L.9; BARTLETT, DAVID B.2; FOR THE 2018 PHYSICAL ACTIVITY GUIDELINES ADVISORY COMMITTEE* High-Intensity Interval Training for Cardiometabolic Disease Prevention, Medicine & Science in Sports & Exercise: June 2019 - Volume 51 - Issue 6 - p 1220-1226

doi: 10.1249/MSS.0000000000001934 Viewed 12/4/22