Pondering a bucket list can be fun, but it also makes it more likely that you’ll actually climb that mountain, jump out of that airplane or swim with the dolphins in the time you have left on the Earth. 

There are some chaotic weeks where, between long working hours and a social life, you may just not get to spin class or yoga as much as you’d like. But if you’ve been stressed about only fitting in a sweat sesh one or two times a week, a new study reveals that there’s no need—because you can still reap the benefits of regular exercise with only a couple of vigorous workouts a week. Game changer.