Workout structure and duration are two of the most common questions we get, and for good reason.

Exercise plans have become more complicated over the years, but they don’t need to be. With super-sets, pyramid sets, and different rest intervals, it feels like you need a Ph.D. to figure out most online programs. And then some programs insist you need to work out for 60 minutes to see any real benefits. It can be pretty overwhelming.

But do these complicated routines actually lead to visible results? Do you really need to do your least favorite exercise for an hour to make progress?

For beginners worried about workout duration and complexity because “everyone else is doing it,” let’s consider some recent research that offers a new perspective. Maybe this can make fitness less intimidating and more manageable for you.

These complex workouts might not seem that overwhelming to experienced folks, but for newbies, they can be confusing and intimidating. A 2014 study found that simple, high-intensity workouts (like pre-exhaustion workouts) could be just as effective as more complicated routines over a 12-week period. Both types of workouts led to similar results. So, if you’re just starting out, it’s perfectly fine to keep your workouts simple—just make sure to give it your all, and you’ll still see results!

The study also highlighted that complex sets and rest intervals are more about personal preference. If you enjoy them, go ahead, but they’re not necessary for success.

For beginners, remember this: Keep your workouts simple but intense to see the best results! High intensity here means giving your maximum effort.

And about that excuse, “I only have 15 minutes, so I’ll skip the workout and watch TV instead.” A 2014 study revealed that even a small amount of exercise, like running, can greatly improve your heart health and lower your risk of cardiovascular disease. Short bursts of running, totaling less than an hour per week, were just as effective as running for three hours a week. Both reduced the risk of cardiovascular disease by 45% and decreased overall mortality risk by up to 30%. Runners lived an average of three years longer than non-runners. So yes, exercise really does matter! The key is consistency.

This doesn’t mean you should exercise less, but rather, you should make time for a bit of exercise every day. Whether it’s 10 or 20 minutes, regular exercise throughout the week is very beneficial for your health. So, no more excuses!

While one or two studies aren’t definitive, they do guide us toward smarter, more efficient ways to work out. This isn’t a call to abandon longer or specialized routines if you enjoy them. Instead, think of this as reassurance that exercise doesn’t have to be daunting. It can be a fun, sustainable part of your day without taking up too much time.

For those starting their fitness journey: You got this!