Is there a hack for your cardiorespiratory fitness, one that takes a lot less time than 150 minutes a week?

1. Many people have long linked physical activity and exercise together. 
2. Hippocrates, the ancient Greek physician, said that eating alone will not keep a man well, he must also take exercise. But it was well into the 20th century before the link between physical activity and health was scientifically established, British physician, Jeremy Morris, established the connection. He studied the effect of exercise on health in an ingenious way. The challenge was to compare the health of people who got a lot of exercise with those who got very little. Morris studied the tens of thousands of people who work two different jobs in the London transit system. The first group was the drivers who piloted the crowded double-decker buses around London's congested streets. The second group was the conductors in those same double-decker buses who moved along the vehicles passengers going up and down the stairs between levels dozens of times a day in order to take tickets and maintain order. 
3. The drivers sat for 90 percent of the time they were working. In contrast, the conductors climbed an average of 600 stairs each day. 
4. The more physically active conductors experienced fewer than half the heart attacks of the drivers. They contracted heart disease much as frequently, and when they did experience a cardiac event, the conductors were much more likely to survive it relative to the drivers. 
5. Doctor Jeremy Morris published his research in 1953. Since then, dozens of epidemiological studies have established that exercise is associated with a reduced risk for developing cardiovascular and many other diseases. 
6. Today, we know that exercising regularly probably is the single most effective thing you can do to prolong life and improve health, which is why we have guidelines from agencies like the American College of Sports Medicine and the World Health Organization. 
7. Such guidelines advocate 150 minutes of weekly moderate-intensity aerobic physical activity to promote health. The guidelines are designed that way because scientists, trainers, and coaches, for years, thought that getting fit required lots of steady-state endurance exercise. 
8. Bear in mind what moderate-intensity exercise means. It's a brisk walk for some. For others, it's a light jog or a swim. If you're on an exercise bike, you should be pedaling hard enough that you're still able to speak, that is to carry on a conversation, but you should not be able to sing. 
9. Another way to think about it, you're not quite breaking a sweat. You should be breathing heavier than normal, but you shouldn't be out of breath. 
10. Most people create a plan that sees you getting your 150 minutes of exercise. Maybe that's through three 50-minute runs a week or maybe you're walking quickly to and from your child's school every day for 15 minutes at a time, in the morning and afternoon, for a total of 30 minutes a day, which adds up to a 150 minutes a week. 
11. Is there a hack for your cardiorespiratory fitness, one that takes a lot less time than 150 minutes a week?