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1 Minute HIIT Training

Yes I said 1 Minute HIIT Training

gmdgeek
gmdgeek p Gerald Davis
88 Post(s)
88 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2015
Posted

OK so my buddy Adam, who is a doctor posted this on his blog and Facebook then asked me what I thought about it.  While I'm skeptical as I have been training solid for 4 months I did tell him I'd give it a try the next two weeks to see if I notice a difference between my 20 minute HIITs and 1 minute HIITs.

His blog post:

http://www.murdockhealth.com/blog/is-one-minute-of-all-out-exercise-equivalent-to-45-minutes-of-traditional-moderate-exercise

The Research Study:

http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075

Having weighed in over 300lbs I can see how even 1 minute of high intensity movement can be beneficial.  The study only focuses on guys that have lead seditary lifes and are considered out of shape but showed both groups had similar gains and results.  I would be interested more in a study that focuses on a group that is already physically active. I just don't see 1 minute HIIT giving me much of anything as my body is already used to movment thanks to @scott_herman ... fyi HIIT TABATA is my fav - its a love hate thing...

Anyways, I am really interested in y'alls thoughts.  I told my buddy I'd give him some honest feedback so...

 

Thanks,

G

www.getfit40.net - personal fitness blog
cursed180
cursed180 g Cursed180
17 Post(s)
17 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2016
Posted

@gmdgeek

 

The title is misleading... Their "1 min" HIIT is really ~10 minutes

 

3 min warmup

20s all out intensity (think of a sprint)

2 min slow

20s all out intensity (think of a sprint)

2 min slow

20s all out intensity (think of a sprint)

2 min cooldown

------------------

 

Not sure what your diet is like, but...

 

Their method does work "as advertised", although if you are in a caloric deficit you may notice reduced recovery time since HIIT is stressful on your body compared to walking. Just be mindful if it feels like you aren't recovering from your workouts. (IE your chest is still sore 5+ days after your chest workout as opposed to 2-3)

 

I was noticing reduced recovery time when I added HIIT and ended up switching back to 45-60 min walking on an incline. I'm sure the recovery time would be no problem if I wasn't in a 30% caloric deficit though!

 

Your mileage may vary!

none
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: cursed180

@gmdgeek

 

The title is misleading... Their "1 min" HIIT is really ~10 minutes

 

3 min warmup

20s all out intensity (think of a sprint)

2 min slow

20s all out intensity (think of a sprint)

2 min slow

20s all out intensity (think of a sprint)

2 min cooldown

------------------

 

Not sure what your diet is like, but...

 

Their method does work "as advertised", although if you are in a caloric deficit you may notice reduced recovery time since HIIT is stressful on your body compared to walking. Just be mindful if it feels like you aren't recovering from your workouts. (IE your chest is still sore 5+ days after your chest workout as opposed to 2-3)

 

I was noticing reduced recovery time when I added HIIT and ended up switching back to 45-60 min walking on an incline. I'm sure the recovery time would be no problem if I wasn't in a 30% caloric deficit though!

 

Your mileage may vary!

When I do this, I need at least 15 or 20 minutes to feel like I gave it my all. But it does work!

 

I prefer 1 min jog, 1 minute sprint

Need 1 on 1 coaching? Send me a direct message to learn more!
jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: gmdgeek

OK so my buddy Adam, who is a doctor posted this on his blog and Facebook then asked me what I thought about it.  While I'm skeptical as I have been training solid for 4 months I did tell him I'd give it a try the next two weeks to see if I notice a difference between my 20 minute HIITs and 1 minute HIITs.

His blog post:

http://www.murdockhealth.com/blog/is-one-minute-of-all-out-exercise-equivalent-to-45-minutes-of-traditional-moderate-exercise

The Research Study:

http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075

Having weighed in over 300lbs I can see how even 1 minute of high intensity movement can be beneficial.  The study only focuses on guys that have lead seditary lifes and are considered out of shape but showed both groups had similar gains and results.  I would be interested more in a study that focuses on a group that is already physically active. I just don't see 1 minute HIIT giving me much of anything as my body is already used to movment thanks to @scott_herman ... fyi HIIT TABATA is my fav - its a love hate thing...

Anyways, I am really interested in y'alls thoughts.  I told my buddy I'd give him some honest feedback so...

 

Thanks,

G

I think it shows the one thing Nature got right - as we age, we don't need more exercise or more calories to stay lean and healthy. These results don't surprise me as the human body was never designed for long endurance type exercise. There is a reason marathon runners look like concentration camp survivors and don't live any longer than the average person and sprinters are lean and muscular. Short, intense exercise/exertion is best for our genetic profile - supported with proper nutrition and rest of course :-)

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
gmdgeek
gmdgeek p Gerald Davis
88 Post(s)
88 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2015
Posted

Gave it a go tonight - was around 12 minutes total for me ... didn't feel like I normally do after a 20 minute HIIT but I did feel it a bit. I'm running KCAL def right now for next 3 to 4 weeks ... but making sure I get my AminoX in to help with my recovery and getting a bunch of water.

 

I'm still thinking for those that are more active that 20 min HIIT will prove more effective than the "1" minute HIIT ...

www.getfit40.net - personal fitness blog
jcgadfly
jcgadfly g Jeff Craft
192 Post(s)
192 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2015
Posted

I don't do much HIIT. What I've been doing recently is simply playing with the speed and the incline on the treadmill every 3-5 minutes. Less high intensity but more interval.

Old enough to know better, young enough not to care. I'm an eternal rookie - As soon as I stop learning I start dying.
gmdgeek
gmdgeek p Gerald Davis
88 Post(s)
88 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2015
Posted

Did another "1 Minute" HIIT in place of the normal HIIT I've been doing ... have to say EH ... again I think its decent but not for those that are already active. I did commit to doing this for 3 weeks so will keep y'all posted.

www.getfit40.net - personal fitness blog
gmdgeek
gmdgeek p Gerald Davis
88 Post(s)
88 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2015
Posted

Did another "1 Minute" HIIT in place of the normal HIIT I've been doing ... have to say EH ... again I think its decent but not for those that are already active. I did commit to doing this for 3 weeks so will keep y'all posted.

www.getfit40.net - personal fitness blog
muscular strength
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