The 1 Minute Workout
The number one challenge people to give to not working out is time. So the question fitness professionals should be focused on is what is the LEAST amount of time for working out and still producing the benefits and results that people want and need.
The great news is that there is a lot of well done research on this subject, and there is a proven workout protocol that produces results with as little as one minute of total work time in a workout and a total workout duration of under 10 minutes including warm-up and cool-down.
The definitive work on this subject was written by Martin Gibala and is appropriately called “The One Minute Workout”. In this excellent book he reviews all the related research and results on High Intensity Interval Training including an excellent review on the psychology of exercise as it relates to how people feel before, during and after different types of exercise protocols. Long story short people really like certain HIIT protocols – even high deconditioned people and high-risk heart disease patients.
He and his team of researchers proved the effectiveness of the 1-minute workout to produce results and also found the specific physiological mechanisms responsible for the benefits of this protocol.
1 Minute Workout Protocol
Warm-up for 3 minutes at an easy pace on any piece of cardiovascular exercise equipment, walking,
running, jogging or cycling depending on your preference and fitness level.
Do a 20 second sprint at your best possible pace (this is all relative to your fitness level)
Do active recovery
at a light pace for 2 minutes
Perform another 20 second sprint at your best possible pace.
Do active recovery at a light pace for 2 minutes
Perform a third and final 20 second sprint at your best possible pace.
Cool-down for 2 minutes.
Total workout time – 10 minutes!
Best results are obtained by repeating this workout 3 times per week BUT even once a week will provide benefits and help maintain a decent level of physical conditioning – the key is intensity NOT duration or frequency.
Recommended Reading: The One Minute Workout by Martin Gibala: https://www.amazon.com/One-Minute-Workout-Science-Smarter-Shorter-ebook/dp/B01IOHQ7RA/ref=sr_1_1_twi_kin_2?s=books&ie=UTF8&qid=1517152066&sr=1-1&keywords=the+one+minute+workout+by+gibalaAvailable in hardcover, paperback or kindle.