You must watch this 2:28 snippet from the BBC show. It might save your life.
Here's the short version: 3x20 seconds high intensity exercise (on a stationary cycle, for instance), 3 times a week … is far more likely to improve your health and longevity than the UK government's recommended 150 minutes' weekly exercise.
And, if you'd like a little more data, watch this 62 minute lecture (very interesting and well presented) by one of the guys behind the research. In particular look out for the Medical Statistician's personal blood sugar results. Extraordinary.
And, now, 65 minutes later, you're convinced, right? Or … at least you're very interested, right?
So here's a question for you: I saw the BBC program when it was first published and I was convinced. So I tried it. I'm diabetic and I recored an immediate and considerable reduction in my blood sugars. All for 6 minutes a week exercise (including breaks). I did if for about 5 weeks. I was delighted with myself. Then I stopped. Why? Why? Why?
[I think it's got something to do with the same phenomenon which makes me believe my friend Graeme's theory that putting Pub bathroom's 3 flights of stairs away from the bar would cut alcohol consumption. I suspect, too, that if you're skinny then you might not understand this...]