Working out for one minute can get results? In one word, yes. However you are also going to have to give approximately nine other minutes to get to be able to work out for your one minute.

Martin Gibala, Ph.D professor and chair of the kinesiology department at McMaster University in Hamilton, Ontario, has published more than 100 articles and frequently asked to speak at international scientific meetings and has received multiple awards for teaching excellence. He has attracted the attention of the scientific community as well as the fitness industry due to his research on the physical and psychological effects of High Intensity Interval Training (HIIT). He is the Co-author of the recently published The one minute workout: Science shows a way to fit that’s smarter, faster, shorter.


Even though we are training for a very short amount of time the effort put forward must be nothing short of moving your child out of the way of oncoming traffic. That means a full on effort, nothing left in the tank, as hard as possible, full noise. I think you get the picture. So here is what it looks like.


Of course you can always play around with the times and exercises so be flexible for your fitness level. Just remember that if you are not very fit you can start by walking and do your intervals that way. It will still be effective and you can move to other exercises as you progress.


Begin with an exercise specific warm up (2 mins) if you are going to sprint do some progressive running if you are going to do ropes, do some rope work. Mobilise your joints by swinging them through the motion you will be using when training to get that synovial fluid to lube up your joints.


Exercises 5, 20 second all out sprint type exercises accompanied by 5 active recovery sessions i.e. walking.


2 minutes cool down, active recovery (walking) and stretching.

If you would like more information on this subject Martins new book is for self and can be ordered at you convenience and there are plenty of articles written about the one minute workout. If you have not trained much previously please see your doctor before launching into a new training program.

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