The One Minute Workout with Martin Gibala | My Instruction Manual Podcast

Martin Gibala: The One-Minute Workout

Martin Gibala, author of The One-Minute Workout, reveals how to make high intensity interval training an efficient and effective component of your fitness routine. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about setting up an inexpensive home gym.

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Episode 10 Show Notes

[00:00] Welcome and Intro

[1:02] Featured interview with Martin Gibala

Martin is author of The One Minute Workout: Science Shows a Way to Get Fit That’s Smarter Faster Shorter. Martin is a professor of Kinesiology at McMaster University in Hamilton, Canada and perhaps the leading expert in High Intensity Interval Training.

In this conversation, Keith and Martin discuss:

  • What is the one-minute workout?  [1:51]
  • Keith shares his own attempt at a one-minute workout [2:52]
  • High Intensity Interval Training creates a calorie-burning afterburn [4:01]
  • Exercise is good for you in so many ways but reducing calorie intake is much more effective for losing weight [5:29]
  • What led Martin to become one of the world’s leading experts in this area of study  [6:13]
  • The research Martin’s team does to prove the efficacy of High Intensity Interval Training (HIIT)? [7:57]
  • Why is HIIT so effective? [9:32]
  • Interval workouts even works for walking [13:14]
  • Martin explains the “ten-by-one” workout [14:45]
  • Martin responds to skeptics & criticisms around the risks and practicality of HIIT [16:24]
  • The idea of “exercise snacking”  [21:00]
  • Interval training for kids and teens [23:45]
  • Burpees as an ideal exercise – scroll down in shownotes for YouTube video on how to do a burpee [23:05]
  • The “holy grail” of weight loss: losing fat while gaining or maintaining lean muscle [26:31]

[28:18] Martin Gibala’s Instruction Manual

1. What are the habits you maintain every day to stay happy and healthy? [26:35]

  • Exercise almost every day

 2. What personal development book do you recommend? [29:03]

3. Personal mantra [30:01] 

  • “Life is what happens while you are busy making other plans.” — Allen Saunders

4. What’s your one guilty pleasure? [35:54]

  • Plain potato chips

5. When your time comes, how do you want to be remembered? [31:03]

  • “First and foremost for me is that I was a good husband and father.”

[31:41] Where to find Martin

[32:32] Keith talks about special episodes for Christmas Day and New Year’s Day.

[34:53] Fitness contributor Kathleen Trotter on setting up an inexpensive home gym

Kathleen Trotter is author of Finding Your Fit: A Compassionate Trainer’s Guide to Making Fitness a Lifelong Habit

In this conversation, Keith and Kathleen discuss:

[42:01] Closing words

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