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561: How to do less cardio with better results | Martin Gibala, Ph.D.
The mindbodygreen Podcast
Maximizing Fitness in Minimal Time: The One-Minute Workout
A highly effective one-minute workout can be achieved through three short sprints of 20 seconds each, incorporated into a total workout time of just 10 minutes. This regimen begins with a two to three-minute warm-up, followed by a 20-second sprint, and two minutes of rest between each sprint, concluding with a brief cool down. Research indicates that the physiological benefits gained from this high-intensity interval training (HIIT) are comparable to those achieved through larger volumes of traditional moderate-intensity continuous training, making it a viable solution for individuals with time constraints. For optimal results, it is suggested to perform this workout three times a week, which can lead to significant improvements in VO2 max and overall cardiorespiratory fitness. However, the workout can be physically demanding and uncomfortable, causing some individuals to shy away from it. To accommodate varying levels of fitness and comfort, ongoing research is exploring less intense alternatives, such as vigorous stair climbing, to determine the minimum effort required for health benefits. This flexibility allows individuals to find a balance between workout intensity and personal preference, ensuring that the pursuit of fitness remains accessible and achievable.
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