2.5 Intense Minutes = 200 Calories
Here’s an interesting scientific study which says that 2.5 minutes of intense exercise in 30 seconds intervals will help you lose an extra 200 calories/day.
Here are their methods, “they performed a stationary bicycle sprint interval workout, pedaling as fast as possible while the bike was set at a high resistance for five 30-second periods, with 4 minute recovery periods in between during which they pedaled slowly with little resistance.”
Note – they seem to have a typo in the article. The article says you use an extra 200 calories, but the subtitle says 25 calories.