Have you heard of interval training? It’s at the core of trainer Shaun T’s crazy workout sensation known as Insanity. If you can get through Insanity – even halfway through – high-five to you. If you’re like the rest of us, then you may need to set your sights a little – OK maybe a lot – lower than that hour-long high-intensity drill.

Good news: New research backs up the theory behind interval training – where you exercise in intense bursts at maximum capacity with short breaks in between – and suggests that a little goes a long way.

“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and one of the study’s authors, told The New York Times.

The researchers studied the effects of a seven-minute routine of 30-second bursts of intense activity intermingled with 10-second rest periods. This workout ain’t easy, but researchers likened results to taking a long run and a visit to the weight room. Hmm. Seven minutes of Insanity …

Check out the research and the moves.