Yeah, typically "intense exercise" is implying HIIT style cardio.

More and more studies have been indicating that even just a few minutes of intense exercise can outperform long/slow LISS type cardios.

E.g. 5m all out effort is probably better, or at least equivalent, for health than a 30m moderate effort.

The average person can likely hit the 80/20 benefit threshold at less than 30m/week.

> More and more studies have been indicating that even just a few minutes of intense exercise can outperform long/slow LISS type cardios.

For best results run fast and far. During my personal best marathon (3h 15min) my heart rate averaged in the 170 range