The study documenting the improvements compared to steady state exercise was done on a stationary bike and had a warm up and cool down. Google it for the details. The interval of 20" max effort and 10" rest for 8 sets has been paired with all sorts of exercises and weights. Try it, and change it up. It's great when you don't have as much time or don't have access to the usual equipment. Just another way to get it done.