As a rule of thumb, thirty minutes of moderate intensity activity is roughly equal to how many minutes of vigorous activity?

The principle of metabolic equivalents (METs) supports the idea that different intensities of physical activity require varying amounts of effort for the same health benefits. Moderate-intensity activities typically have a MET value of about 3 to 6, while vigorous activities usually have a MET value of 6 to 9 or higher.

Research indicates that vigorous activity is generally considered to be about twice as intense as moderate activity. Given this context, it is commonly estimated that 30 minutes of moderate-intensity exercise can be roughly equated to about 15 minutes of vigorous-intensity exercise in terms of caloric expenditure and health benefits. This aligns with guidelines promoting a balanced approach to physical activity, emphasizing that individuals can achieve their fitness goals through various intensities.

This connection between duration and intensity is crucial for individuals aiming to meet their fitness needs and manage their overall health within an appropriate and sustainable framework.