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Extremely short duration high intensity interval training substantially improves insulin action

In a recent study 16 young men performed 2 weeks of supervised high intensity training (HIT) comprising of a total of 15 min of exercise (6 sessions; 4–6 × 30-s cycle sprints per session). The subject performed about 250 kcal of work each week compared with the 2000 to 3000 kcal a week consumed during a typical aerobic training program. The results were surprising.

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For preserving bone density try high intensity strength training

‘High-intensity strength training exercises are an effective and feasible means to preserve bone density while improving muscle mass, strength, and balance in postmenopausal women.”

That quote was from this study:Effects of high-intensity strength training on multiple risk factors for osteoporotic fractures. A randomized controlled trial: