Workout structure and duration are some of the most frequently asked about topics, and it makes sense why. Exercise programs have become so complicated over the years, but they don’t need to be. With terms like super-sets and pyramid sets, and varying rest intervals, it feels like you need a Ph.D. to figure out a typical online program. And some of these programs insist you need to work out for 60 minutes to see any real results…which can be really intimidating.

But honestly, does all this workout complexity really produce better results? And do you really have to endure your least favorite exercise for a whole hour to see benefits?

For beginners concerned about workout duration and complexity because “everyone else is doing it,” let’s explore some recent research that sheds light on this topic. It might help make fitness less overwhelming and more approachable.

Those complicated workout programs can feel totally bewildering to a newbie. While they do help some people achieve their goals, a 2014 study found that simple workouts, performed with high intensity, can be just as effective as the complex ones over a 12-week period. This means that beginners can stick to simpler routines but still need to perform them intensely to see results.

The study clarified that complex sets and rest intervals are a matter of personal preference. If you like them, great, keep doing them. But they aren’t necessary. So, for beginners, keep your workouts simple but intense to get the best results. “High intensity” in the study means putting in maximum effort.

You know the old excuse, “I’d love to work out, but I only have 15 minutes, so I’ll just watch some TV instead.” Well, you can’t use that excuse anymore. A 2014 study found that even short bursts of running, adding up to less than an hour a week, can greatly improve heart health and reduce the risk of cardiovascular disease. In fact, these short runs were just as effective at lowering the risk of heart disease as running for three hours a week, both decreasing the risk by 45%.

Both short and long runs effectively reduced the overall mortality risk by up to 30% compared to non-runners, with runners living on average three years longer. The key was consistency. Participants who ran regularly saw significant improvements in their cardiovascular health.

This doesn’t mean you should exercise less. It means you should make sure to exercise consistently throughout the week. Whether it’s 10 or 20 minutes a day, regular exercise can be very beneficial to your overall health. So, there goes that old excuse!

While one or two studies don’t make something a fact, they do guide us towards smarter and more efficient ways of exercising. This isn’t a call to reduce your workout routine if you enjoy longer or more specialized sessions. Many people, including myself, enjoy those.

Instead, this message is for those looking to take charge of their health. Exercise doesn’t have to be intimidating. It can be an enjoyable and sustainable part of your day that doesn’t take up too much time. Just remember, when starting out in fitness:

You got this!