The mindbodygreen Podcast 561: How to do less cardio with better results | Martin Gibala, Ph.D.
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Oct 6, 2024 
Martin Gibala, Ph.D., a leading researcher in exercise science, emphasizes the incredible benefits of high-intensity interval training (HIIT) for health and longevity. He discusses the power of short, vigorous workouts and introduces the one-minute workout regimen. Gibala highlights the differences between perceived exertion and heart rate, and the importance of tailoring workouts to individual goals. The concept of 'exercise snacking' is explored, which promotes incorporating brief, intense activities into daily routines for enhanced health.
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The One‑Minute Workout Structure
- Do three 20-second all‑out sprints within a 10‑minute session as a time‑efficient HIIT protocol.
- Warm up 2–3 minutes, sprint 20s, recover ~2 minutes, repeat twice, then cool down.
Intensity–Duration Trade‑Off
- There's an intensity–duration trade‑off: higher effort lets you do much less total time for similar benefits.
- Vigorous work (~77–80% max HR or RPE 7–8) is the minimum effective HIIT dose.
Three Weekly Sessions For VO2max
- Do the 3x20s HIIT three times per week to reliably improve VO2max for reasonably trained people.
- Expect sessions to be demanding and uncomfortable; adapt frequency to tolerance.