To achieve substantial health benefits and to produce the results you want, exercise must be done frequently, with enough intensity, and for an appropriate length of time. For long-term results, however, you need to find a form of exercise that you enjoy and that will actually fit into your schedule. High-intensity interval training (HIIT) has become increasingly popular over the past decade or so because the workouts don’t require a lot of time and are extremely effective.

If you’re not yet convinced that you can fit regular exercise into your already overcrowded schedule, here are seven reasons HIIT workouts may be the answer you’ve been looking for:

While it’s always nice to have a long, stress-reducing workout session, there will be days when time really is a factor. For this reason, it’s nice to know that time-efficient workouts really do work and produce results.