45 Minute Workouts: Do They Work?

Look… in short, this blog should just be, “Yes, 45 Minute Workouts Work.” 

That should be it. 

We don’t need to add anything extra but… 

That means we will need to fire our copywriter and web guys because we should just run ads like… 

You Have 45 Minutes Left To Lift

(and do other, more enjoyable things afterwards.)

So to answer the question of “do 45 minute workouts work?” we set the challenge to our team to come up with answers. Grab a cuppa, and take a seat and see what they came up with.

Finding the time

When it comes to finding the time – the biggest excuse we hear about not working out – 45 minutes is one of those shows from a box set series you can binge watch over a weekend. 

This blog is not designed to shame anyone – we can sometimes be happily found 3 hours into a deep dive on Game of Thrones for example. However… for a workout, finding time for long workout sessions can be challenging and 45 minutes really isn’t a long time.  

With many, including our team advocating shorter workouts, we thought we would take the time to take a closer look at the evidence and compare the benefits of 45-minute cardio and weight training workouts.

Evidence from Studies

Several studies have highlighted the effectiveness of shorter workouts:

  1. Journal of Physiology: A study published in this journal found that participants who performed high-intensity interval training (HIIT) for just 45 minutes, three times a week, showed similar improvements in cardiovascular health and endurance as those who engaged in longer, moderate-intensity workouts.
  2. Medicine & Science in Sports & Exercise: This study demonstrated that individuals who did 45-minute sessions of resistance training experienced significant increases in muscle strength and mass. The results were comparable to those who spent more extended periods in the gym.
  3. American Heart Association: Research published by the AHA concluded that 45 minutes of moderate to vigorous physical activity on most days of the week substantially reduces the risk of heart disease and improves overall cardiovascular health.

We agree, reading these studies is boring which is why we did it. 

And they all pretty much say the same thing; 45 minute workouts are highly effective at getting the results you want from the gym. 

Now the question is, what workouts are going to be best? What can you achieve in a 45 minute cardio workout or a 45 minute weight lifting workout?

Cardio vs. Weight Training in 45 Minute Workouts

Cardio Workouts


  • Calorie Burning: Cardio workouts are highly effective for burning calories in a short period. Activities like running, cycling, or HIIT can help you burn a significant number of calories, aiding in weight loss and improving cardiovascular health.
  • Heart Health: Regular 45-minute cardio sessions strengthen the heart and lungs, enhance endurance, and reduce the risk of cardiovascular diseases.
  • Mental Health: Cardio exercises release endorphins, which can help alleviate stress, anxiety, and depression.


  • Muscle Gain Limitation: While cardio is excellent for burning fat, it is less effective for building muscle mass compared to weight training.
  • Potential for Overuse Injuries: High-impact cardio can sometimes lead to overuse injuries if not performed correctly or without proper rest.

Weight Training


  • Muscle Building: Weight training is unparalleled in building and maintaining muscle mass. A 45-minute session focusing on different muscle groups can lead to significant strength gains and improved muscle tone.
  • Metabolic Boost: Increased muscle mass boosts your resting metabolic rate, meaning you burn more calories even at rest.
  • Bone Health: Weight-bearing exercises enhance bone density, reducing the risk of osteoporosis.


  • Calorie Burn: While weight training does burn calories, it typically burns fewer calories per session compared to cardio workouts. However, there is evidence to suggest that doing supersets (one weight-lifted exercise, followed by another straight away) can increase fat burning as the heart rate is increased over a period of time. 

Technique Dependency: Proper form is crucial in weight training to avoid injuries. Without correct guidance, there is a risk of strains and sprains.


So, as we said at the beginning, “Yes, 45 Minute Workouts Work.”

Whether that is cardio or weight training, 45 minute workouts can be highly effective within a small time frame, depending on your fitness goals. 

Cardio sessions are excellent for burning calories and improving cardiovascular health, while weight training is superior for building muscle and boosting metabolism. Incorporating both into your routine can provide a balanced approach, ensuring comprehensive fitness benefits.

The key to success with 45-minute workouts is consistency and intensity. One way to achieve this is to contact our personal trainers who can help you to achieve your goals. 

By staying committed and making the most out of these shorter sessions, you can achieve significant health and fitness improvements without the need for lengthy gym visits.

Contact Us

Speak To Our Team

contact us