Martin Gibala

“You hop into the saddle and pedal as hard and as fast as you can for thirty seconds against a high resistance. The idea is to go all out. “Go as hard as you can,” I told the subjects. “As if you’re sprinting to save a child from an oncoming car—go that fast.”
― Martin Gibala, The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter

“In late 2014 we published a study that tracked the benefits of the smallest amount of exercise my lab has tested: three 20-second sprints per day, totaling a minute’s worth of hard exercise per day amid a total per-day time commitment of 10 minutes. Repeated three times in a 7-day period, the protocol amounted to 3 minutes of hard exercise per week. We asked sedentary, overweight, and obese men and women in their twenties and thirties to follow the protocol for 6 weeks and were astonished at the results. Just 3 minutes of intense exercise per week reduced blood pressure by 6 to 8 percent, and elevated cardiorespiratory fitness by 12 percent, translating into a reduced risk of dying and developing chronic”
― Martin Gibala, The One-Minute Workout: Science Shows a Way to Get Fit That's Smarter, Faster, Shorter