High intensity training is a good entry level exercise regime if you’re looking for results, according to a new study.

The study, which is published in the journal Medicine Science in Sports and Exercise, featured 27 healthy, sedentary, middle-aged men who underwent a 2-week exercise program. The participants either underwent featured either high-intensity interval training or a traditional moderate intensity aerobic cycling routine.

Each man completed a maximal exercise test before the program and four days after the program ended. Both programs improved cardiovascular fitness but HILT was associated with greater improvements in heart rate variability.

Check out our guide to HILT