The One Minute Workout

Have I caught your attention?!? Read about the science and why this could get you motivated and work for you in 2022.

(Global expert in High-Intensity Interval Training, Professional Athlete, Kinesiologist and Exercise Sports Scientist Meghan Jarvis explains how almost anyone can get the benefits of HIIT – virtually no time at all). 

Time-starved gym enthusiasts have whittled down exercise to roughly the amount of time it takes to make a cup of coffee for the past few years. You may have heard of the 20 Minute Body, 10 Minute Abs, and even the Seven Minute Workout.

Now, here’s one better: One Minute Workout! The One Minute Workout has been developed, tested, and proven, and now we are creating video workouts showcasing the formula for how to train and sharing the research behind it. Are we talking about a workout lasting for just 60 seconds, you may ask?

The One-Minute Workout consists of three 20-second bursts of strenuous exercise. It is typically set within a ten-minute time commitment, so there’s a short warm-up, short cooldown, and bouts of recovery within those work intervals. Therefore, depending on your fitness goals, allowing 10 minutes of exercise thrice a week can be all you require. Please see our example of the one-minute workout for the entire family.

People exercise for many different reasons. There is good evidence that interval training can be a time-efficient way to generate many fitness benefits we usually associate with a more traditional continuous moderate approach, such as conventional aerobic training and HIIT.

When the One Minute Workout protocol is compared against traditional exercise guidelines, it’s shown that after several months, the overall improvement in cardiorespiratory fitness is the same, as are health-related indices like insulin sensitivity.

On average, physiological markers, such as mitochondrial content and cellular changes in the muscles, are the same!

This shows that you can elicit adaptations that are very similar to traditional endurance exercises in less time with an interval-based approach. That’s not to say this is the only way to train or that people should only do a few minutes of exercise a week. IIT won and eliminated the adaptations they associated with the traditional approach. Instead, it inspires you to move, even when you are short on time.

I still think it’s too good to be true that 20 seconds of intense exercise can be that effective.

Intensity is key to making those 20 seconds so valuable. As you can imagine, these bouts of exercise will not be easy. Therefore, if you want the benefits of short-burst exercise, you must go hard.

Several studies show that people cycled as hard as they could for 20 seconds, equating that to running uphill as hard as you can for 20 seconds. We’re talking about all-out efforts. Researchers from McMaster University in Ontario proved that 60 measly seconds of intense exercise can increase endurance capacity and lower blood pressure. For the study, 14 participants took on a six-week training program on the stationary bike. Three times a week, they completed a session that included three 20-second all-out intervals, spread between easy pedalling. That one minute of intense effort (18 total minutes throughout the study) boosted endurance levels by 12%. The interesting thing is that because the efforts are relatively short and followed by a period of recovery, they’re not perceived as all-out maximal.

From the New York Times:

“The men and women had increased their endurance capacity by an average of 12 per cent, a significant improvement. As a group, they also had healthier blood pressures and higher levels within their muscles of certain biochemical substances that increase the number and activity of mitochondria. Mitochondria are the energy powerhouses of cells, so more mitochondria mean better endurance and fitness.”

The importance of this study isn’t that it proves you only need one minute of exercise;—it’s just not that easy to get ripped. It demonstrates the power of exercise, any exercise.

These findings prove that just one minute of movement can boost your health. For seriously noticeable results, you need to work out longer than it takes to heat a cold slice of pizza. But if you genuinely can only spare 60 seconds (plus a warm-up and cooldown), perforcooldownof these five HIIT moves can do some damage and get you closer to your health and fitness goals this year. 

1. Burpee

A HIIT classic. You only have a minute, so ensure your form is perfect for everyone.

2. Squat Jumps

Make sure you stand fully upright, aiming for as much height as possible on each one.

3. Stair Run

Because you only have one minute, make sure you find a tall staircase to run up at a full sprint the entire time. This one will sear your lungs as much as your calves.

4. Push up

Add a clap in between each one for more of a challenge.

5. Jump Rope

It is an efficient cardio exercise that can get a lot done in just one minute.

For access to Meghan’s One Minute at Home Workouts, exclusive gear videos, client testimonial interviews, and more, subscribe to YouTube!