After learning that he was prediabetic, actor and comedian Alec Baldwin started a strict weight-loss plan. With the help of his wife Hilaria, Baldwin cut out most sugar and undertook a daily exercise regimen that included spin classes and Pilates.

He also took up weight-bearing exercise by lifting his toddler, Rafael, up and down until he broke a sweat.

Research suggests the actor was onto something. A new study highlights the positive health effects of a short-duration, high-intensity resistance exercise training program in overweight men.

And guys, that's most of you. Stats show that more than 73 percent of U.S. males are overweight or obese.

In the study, published in Experimental Physiology, men underwent a six-week training program that consisted of three 15-minute exercise sessions weekly. Each training session included one set of nine standard resistance exercises, such as leg presses and bicep curls — enough to leave participants fully spent.

The researchers found that these short bouts of tough exercise were as effective for increasing muscle mass and function as 45-minute resistance workouts.

The exercise also improved insulin sensitivity, which important for battling prediabetes and diabetes, by 16 percent.

So guys (and gals), if you're trying to manage diabetes and shed a few pounds, consider doing 15 minutes with weights and/or stretch bands three times weekly.

For weights, start with two- to five-pound hand weights, or grab two cans from your pantry — then you can work up to lifting a nearby toddler.