According to Jenna Gillen, the lead investigator of the study, “the major novel finding from the present study was that 12-weeks of SIT in previously inactive men improved insulin sensitivity, cardiorespiratory fitness, and skeletal muscle mitochondrial content to the same extent as MICT, despite a five-fold lower exercise volume and training time commitment. SIT involved 1-minute of intense intermittent exercise, within a time commitment of 10-minutes per session, whereas MICT consisted of 50-minutes of continuous exercise at a moderate pace.”
There is truth in saying short duration, “all-out” training can improve health and fitness outcomes,  just realize that you need to challenge yourself during the short bouts of intense exercise. Most importantly, be mindful that there are no quick fixes when it comes to health and fitness, if so, we would have less of an obesity epidemic on our hands in this country (a reported 69% of Americans are overweight or obese).