Written by: Meghan Jarvis, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
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 Sport Scientist Meghan Jarvis, explains how almost anyone can get the benefits of HIIT – in almost no time at all).
For the past few years, time-starved gym enthusiasts have whittled down exercise to roughly the amount of time it takes to make a cup of coffee. You may of heard of the The 20 Minute Body, 10 Minute Abs, 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 on how to train and sharing the research behind it. Are we really talking about a workout lasting for just 60 seconds, you may ask?
Specifically, the One Minute Workout is three 20-second bursts of very hard 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 intervals of work. Therefore, depending on your fitness goals, allowing 10 minutes of exercise, three times a week can be all the exercise you require. Please see our example of the one-minute workout for the entire family.
As we now have people exercising for lots of different reasons. We have good evidence that intervals can be a time-efficient way to generate a lot of the fitness benefits that we usually associate with a more traditional continuous moderate approach, such as traditional aerobic training and HIIT.
When the One Minute Workout protocol is compared against the traditional exercise guidelines it’s shown that after several months the improvement in; Cardiorespiratory fitness on average is the same. The improvement in health-related indices like insulin sensitivity is the same.
Even changes in physiological markers, such as mitochondrial content and cellular changes in the muscles, on average, are the same!
This shows that you can elicit adaptations that are very similar to traditional endurance exercise 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. It’s not going to elicit all the adaptations that we associate with the traditional approach. It rather gives the inspiration to move, even when you are short for time.
Still thinking it’s too good to be true, that 20 seconds of intense exercise can be that effective?
Intensity is key to make those 20 seconds so valuable. As you can imagine, these bouts of exercise are not going to be easy. Therefore, if you’re wanting the benefits of short-burst exercise you need to go hard.
Several studies show that people cycled as hard as they could for 20 seconds, you could equate that to running up hill as hard as you can for 20 seconds. We’re talking about all-out efforts. Researchers from McMaster University in Ontario proved 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 through the entire study) boosted endurance levels 12%. The interesting thing is though, 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 percent, a significant improvement. They also, as a group, 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. The importance is it proves the power of exercise, any exercise.
These finding prove that just one minute of movement can boost your health. For seriously noticeable results, you need to work out for longer than it takes to heat up a cold slice of pizza. But if you truly can only spare 60 seconds (plus a warm-up and cool down), performing any of these five HIIT moves have the power to 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 make sure your form is perfect on everyone.
2. Squat Jumps
Make sure you are standing 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 staircase that’s tall enough 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
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 on YouTube!
Meghan Jarvis, Executive Contributor Brainz Magazine
A former World Class BMX bicycle racer, Meghan came to Australia to play professional basketball and stayed as a lead lecturer at the Australian Institute of Fitness. Meghan's passion for fitness and entrepreneurialism led her to found WellCorp Health and Wellness and Buzvil, a global health and fitness app. She most recently appeared as an actor and stunt woman in the new Blockbuster 'Elvis', the Portable Door, Aqua Man and has been a 'Ninja' on Channel Nine's Australian Ninja Warrior. She is also the head of Total Gym Fitness Equipment Australia, Suspension Training and Altitude Training International Master Coach, making her an authority on peak performance and an international speaker. Her experiences as an athlete, educational portfolio (Masters of Education and Coaching Science, Kinesiologist, Sports Scientist), entrepreneurial ventures, and enthusiastic character have shaped her as a formidable leader in health and fitness. She believes strongly in the importance of redefining and bridging the gap between physical and mental health. Meghan has guided many people to achieve complete personal breakthroughs and phenomenal mind, body, and business growth.
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