The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter

As a senior citizen who has been into working out and exercise for more than 7 decades I have probably tried just about every program and system (Weight training, Circuit training, Military/SEAL exercise systems, Boxing workouts, MMA workouts, Tactical aerobics, HIIT/Tabata systems, Yoga stretching routines and many others) on the market today. I was checking as on line lately searching for some new fitness books I may have missed over the years and came across this 263 hardcover volume (The One Minute Workout: Science shows a way to get fit that’s smarter, faster shorter by Martian Gibala, Ph.D., with Christopher Shulgan) on Amazon for a bargain price. Even though I was quite familiar with various kinds of HIIT and Tabata type workouts and have been doing them for many years; nevertheless, I found this book to contain valuable information on the research conducted into short intense workout routines that I found very interesting and informative. This book also contains 8 interval workouts and 4 micro workouts which show a wide variety of ways to do intense short productive workouts. This book is organized into 9 chapters covering the following topics: Fit in just minutes a week, how intensity works, how it all got started, beyond simple fitness, high-intensity engagement, fun and fast: eight basic workouts, how long can you go? Four potent micro workouts, high-intensity nutrition and the perfect exercise for you. I have always favored hard intense non-stop kind of workouts and even at my advanced age I still do Tabata and HIIT type workouts 3 days a week plus other workout routines another 3 days (6 days a week workouts) a week. If you enjoy doing short intense workouts that produce great results in both aerobic capacity and body strength you may want to check out this book. I loved it. Rating: 5 Stars. Joseph J. Truncale (Author: Tactical Principles of the most effective Combative Systems).

This was a quick read. The science was clear and the workouts interesting. Discussing candidly the critiques from those who feel that intervals put people at risk except for those who are the most fit was eye opening. They included some good stories (i.e., Burpee man). I immediately downloaded the IntervalTimer app for my iPhone and programmed the routines. This made implementing a more robust interval regimen a lot easier. Here are some suggestions/questions for the second edition (which I'm assuming will occur): * Consider expanding the perceived exertion section. I have had trouble interpreting and implementing what comes across as a purely subjective scale. Obviously Watts work really well as an objective metric for cycling and rowing machines but not so much elsewhere but I wish I had a better way to get a concrete feel for perceived exertion. * How often can you do interval training (3 days, 5 days etc.) and how does that tie in if at all to heart rate variability? * More extra materials on ideas for interval training and resources for proper technique form * Perhaps more personalized approaches but this may be a second book instead Just to be clear, notwithstanding these suggestions, I am a big fan.

For 50 years or more, the advice for treating obesity, heart disease, and Type 2 diabetes (T2DM) has been: eat a "balanced diet" with a substantial amount of carbohydrates, and do hours of moderate intensity exercise every week. Over the same 50 years, obesity has increased dramatically, as has the incidence of T2DM, even though surveys show that the traditional advise is actually being followed. In the last 10 years, there has been a bit of a revolution in the scientific research, showing that low-carb diets and high intensity interval training (HIIT) were dramatically more effective. This book survey's the recent research in a readable way, and suggests many protocols for HIIT, all of which produce significant benefits with less time invested. Its worth reading.

This book can save your life! That's how I felt after digesting it's contents after several re-reads. Interval training (IT) is a more effective and safer way to exercise. It results in lower BP (seen so far), reduced high cholesterol and reduced hyperglycemia (expected, coming soon.) Martin Gibala has explained in readily understandable terms the concepts involved behind IT. He references scientific jargon in the book, such as PGC-1Alpha, but only when it deepens understanding of how IT works, and only after a layman's explanatory lead up before introducing the terms. Understanding how IT works is important, as it increases my long term commitment to implement it, and makes me understand why it causes my BP and bloodwork to move in the right direction. This book does just that. It's written by the man at the center of the research in this field for decades. I always knew IT was better than continuous cardio since 2003 when my jogging program led to ischemia. I had read Ken Cooper's work avidly and dotted the i's and crossed the t's as far as my continuous aerobic jogging training was concerned. I complied with all the scientific guidelines. Yet jogging almost led to a cardiac arrest on the jogging field. It culminated in my being, after a run, nauseous, faint and weak. My heart also began to beat irregularly. Luckily I recovered. For some at least, continuous cardio can eventually be deadly. In the mid noughties I read Al Sears' work on "PACE", a form of IT. That form of exercise was better for me. However, over the years I made mistakes with IT - too many reps (two is optimal) and too high an intensity at the outset. This resulted in a hamstring injury and cessation of all exercise :-( Now my practical experience with IT has matured, and Martin Gibala's book has come along at the right time and become my Bible. Simply put, the best book about interval training. Not the perfect book, as you'll read from other reviewers, but as far as proven scientific information is concerned, is without equal.

Before you read this you're thinking "one minute workout? Yeah right" and that's where the trouble starts. This book is about efficient exercise in as little time but it comes off as fadish. There are no one-minute exercises in this book, all workouts are 10-30mins long. This is a well-researched book by a respected authority on the subject of exercise and this book represents the benefits of HIIT (High intensity interval training). His stated goal is to make exercise available for everybody by making it easy and time I wish he had the same goals for this book as well. For example, this book doesn't explain what's the difference between aerobic and anaerobic exercise and jumps into which exercise uses which mode He also has a confusing array of exercises and given the options you end up wondering where should you start or do. Even in exercise details, he starts with background and an image of what the interval looks like but near the end of each exercise he tells you who should do this and that's when you realize its core people above 60 or power athletes etc. this section should be first so you can understand if you need to read this or not. Even better it should just recommend what exercise you should follow if you're getting started and your or in an older demographic, or have access to a gym or if you're an athletes etc. The book makes the same point multiple times trying to prove again an again that HIIT works and gets very repetitive after the 5th study. We're sold on the book, what we need is to hear a simple "this is what I mean by efficient exercise and this is what we need to do" and we'll do it and the results is the proof that matters. My recommendation is to go through the exercises in this book, select one that suits you, you're probably well off skipping everything else.

I have thoughts. Lots of them. But a story might be more informative. When I got halfway through this very short and compact book, I bought an exercise bike for my apartment because there is no way in hell I’m going to be doing hard sprints in front of people at the gym. Three quarters through and I am done with two weeks of interval workouts, and I can walk faster and longer, breathe better, and my watch doesn’t give me that stupid “low heart rate” notification anymore. I’m seeing weight loss on the bathroom scale, too. Finally finished it and interval training is part of my daily routine - an annoying part since I guilt-trip myself every day I don’t exercise - but also an invaluable part. It feels really damn good. And my fitness isn’t amazing to begin with, so the fact that I’m seeing such rapid benefits really says something. I really, really respect the effort to unlock the psychology of exercise for sedentary couch potatoes like me. It isn’t perfect; like I said, I still have this guilt complex that interval training does not solve for, and it inhibits my exercise to some extent. But it’s one hell of a good start. Thanks for improving my life, authors.

If you want a book about exercise research this book is well written. The author should stick to his research. He offers diet advice in the book that is completely unnecessary to the overall scope of the book. In fairness to the author I wanted to quote him. You the consumer are capable of making up your own mind. Here's the advice from the diet chapter, "the most effective and most efficient way to lose weight is to reduce the amount of food that you put into your mouth. Not an earth shattering concept right? " Well, my personal opinion is that his fit people prejudice against fat people jumped out big time. Every overweight person who's been on a diet can tell you it's not so simple. If it was that simple, then there wouldn't be any FAT people. We all would have lost weight and stayed slim, or never gained weight to start with. My personal enthusiasm for this book evaporated when I felt like my character had been skewered by the author. Nobody wants to be fat. And most overweight people have been on multiple diets. Including the diet of food reduction the author recommends.Maybe the author should read some of Dr's Richard and Rachel Heller's material to gain some insight into obesity. Then his attitude and recommendations may be more in line with current scientific research on obesity- not this author's area of expertise!

"I Will Never Be Too Big To Look Up To You." On the cusp of turning 50 I was feeling my age despite having just run 18:55 for 5K, not too shabby for an older guy. Thirty miles a week of mostly long slow distance left me fatigued to the point of irritability, a disinterest in running, and low grade upper respiratory issues that hung around like one of those tenacious northeast winters. With small kids to attend to I needed a radical change in my workout regimen. Intuitively I moved to HIIT in a slow and progressive manner and rediscovered a fountain of youthful energy, and athleticism in my 50's and 60's. Now Dr. Martin Gibala offers us the science behind how to do less exercise, enjoy it more, and experience a level of wellness unparalleled. Raised in a Jewish family that was not religious, I was never one to sit in a pew and be moved to shout Amen! Well, Dr. Gibala here is a well deserved Amen!!!! from an ardent and devoted choir member. I am convinced that as a result of HIIT(Hight Intensity Interval Training), I found the energy, determination, focus, and resilience from stress to graduate as a psychoanalyst, release my first CD, and publish my memoir. I will tell you readers that in the middle of reading this book I so gushed with enthusiasm that I turned to my wife and chewed her ear off. For years I had been singing the praises of HIIT. Most people looked at me with a vacant and disinterested stare Here was a respected exercise physiologist, a leader in his field writing as if to me me and telling me I was not crazy to believe that I had put the aging process in s choke hold. Thank you Dr. Gibala for your landmark book! Regards, Mitchell Milch, LCSW Psychotherapist & Author of "Do I Still Need My Head Examined Or Just A New Pair Of Running Shoes?"

Extraordinary piece of literature for people interested in fitness. Ideal for couch potatoes who dream to become fit.

This is the book I have been looking for, a lot of good studies to back up the claims, simple and easy to implement advices. This book shows ho effective intense exercise can be at improving fitness for a very short period of time I recommend the book

Ive really enjoyed the way he writes and how he corelates facts. Will begin soon to use the recomended workouts and we'll see. The theory is solid, hopefully the result (for me) will be too.

I appreciated its innovative approach to exercise and time-efficient workout strategies. I believe it is highly recommended for people who have a busy lifestyle but still want to stay active and fit.

I bought this book after I watch an online course from this professor . The course has almost the same info as the book . I regret buying it . As a stand alone book I think is good .