The One-Minute Workout: Science Shows a Way to Get Fit That’s Smarter, Faster, Shorter<\/em><\/a>. Martin explains the main, underappreciated advantage of HIIT, which revolves around the “intensity-duration trade-off”: the higher intensity you make exercise, the shorter your workouts can be while still triggering improvements in metabolism, cardiovascular health, and mitochondrial capacity. We get into the fact that the intensity of HIIT needn’t be as high as you might think and that, contrary to popular belief, sprinting at intervals is actually a predominantly aerobic rather than anaerobic workout. Martin answers questions like whether Zone 2 cardio has an advantage over HIIT, if the so-called “afterburn effect” of HIIT is real, if you can do HIIT if you’re older or have heart problems, and whether you should worry about the way HIIT can raise cortisol in the body. He also shares specific HIIT workouts you can do, including a walking interval workout and one of the best higher-intensity protocols to try.<\/p>\n","protected":false},"excerpt":{"rendered":"You’ve probably heard of HIIT \u2014 high-intensity interval training. In fact, you may feel so familiar with the idea that you think you understand it. But do you? People often hold some popular misconceptions about HIIT, and today we’ll unpack what some of those are with Dr. Martin Gibala, a foremost researcher of this fitness […]<\/p>\n","protected":false},"author":1,"featured_media":194751,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[230,156,42380],"tags":[],"class_list":["post-181158","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-podcast","category-strength"],"featured_image_urls":{"large":"https:\/\/beta.artofmanliness.com\/wp-content\/uploads\/2024\/02\/970-538x280.png","medium_large":"https:\/\/beta.artofmanliness.com\/wp-content\/uploads\/2024\/02\/970-768x432.png","aom":"https:\/\/beta.artofmanliness.com\/wp-content\/uploads\/2024\/02\/970-372x230.png","reactor-320":"https:\/\/beta.artofmanliness.com\/wp-content\/uploads\/2024\/02\/970-320x180.png","reactor-640":"https:\/\/beta.artofmanliness.com\/wp-content\/uploads\/2024\/02\/970-640x360.png"},"yoast_head":"\n
HIIT Workout: Debunking Common Misconceptions | The Art of Manliness<\/title>\n<meta name=\"description\" content=\"Learn the real benefits of HIIT workouts from Dr. Martin Gibala. Find out how shorter, intense workouts can still provide significant improvements in fitness and mitochondrial capacity.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/beta.artofmanliness.com\/strength\/fitness\/podcast-970-hiit-martin-gibala\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Podcast #970: The Misconceptions of HIIT (And the Role It Can Play in Your Fitness Routine) | The Art of Manliness\" \/>\n<meta property=\"og:description\" content=\"Learn the real benefits of HIIT workouts from Dr. Martin Gibala. Find out how shorter, intense workouts can still provide significant improvements in fitness and mitochondrial capacity.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/beta.artofmanliness.com\/strength\/fitness\/podcast-970-hiit-martin-gibala\/\" \/>\n<meta property=\"og:site_name\" content=\"The Art of Manliness\" \/>\n<meta property=\"article:publisher\" content=\"http:\/\/facebook.com\/artofmanliness\" \/>\n<meta property=\"article:published_time\" content=\"2024-02-28T13:49:02+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-09-07T16:05:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/beta.artofmanliness.com\/wp-content\/uploads\/2024\/02\/970.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"720\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Brett & Kate McKay\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@artofmanliness\" \/>\n<meta name=\"twitter:site\" content=\"@artofmanliness\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Brett & Kate McKay\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/beta.artofmanliness.com\\\/strength\\\/fitness\\\/podcast-970-hiit-martin-gibala\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/beta.artofmanliness.com\\\/strength\\\/fitness\\\/podcast-970-hiit-martin-gibala\\\/\"},\"author\":{\"name\":\"Brett & Kate McKay\",\"@id\":\"https:\\\/\\\/www.artofmanliness.com\\\/#\\\/schema\\\/person\\\/e4ed6cc1b40b6de48739267a953ef2b3\"},\"headline\":\"Podcast #970: The Misconceptions of HIIT (And the Role It Can Play in Your Fitness Routine)\",\"datePublished\":\"2024-02-28T13:49:02+00:00\",\"dateModified\":\"2026-09-07T16:05:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/beta.artofmanliness.com\\\/strength\\\/fitness\\\/podcast-970-hiit-martin-gibala\\\/\"},\"wordCount\":237,\"image\":{\"@id\":\"https:\\\/\\\/beta.artofmanliness.com\\\/strength\\\/fitness\\\/podcast-970-hiit-martin-gibala\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/beta.artofmanliness.com\\\/wp-content\\\/uploads\\\/2024\\\/02\\\/970.png\",\"articleSection\":[\"Fitness\",\"Podcast\",\"Strength\"],\"inLanguage\":\"en-US\",\"copyrightYear\":\"2024\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/beta.artofmanliness.com\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/beta.artofmanliness.com\\\/strength\\\/fitness\\\/podcast-970-hiit-martin-gibala\\\/\",\"url\":\"https:\\\/\\\/beta.artofmanliness.com\\\/strength\\\/fitness\\\/podcast-970-hiit-martin-gibala\\\/\",\"name\":\"HIIT Workout: Debunking Common Misconceptions | The Art of Manliness\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.artofmanliness.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/beta.artofmanliness.com\\\/strength\\\/fitness\\\/podcast-970-hiit-martin-gibala\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/beta.artofmanliness.com\\\/strength\\\/fitness\\\/podcast-970-hiit-martin-gibala\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/beta.artofmanliness.com\\\/wp-content\\\/uploads\\\/2024\\\/02\\\/970.png\",\"datePublished\":\"2024-02-28T13:49:02+00:00\",\"dateModified\":\"2026-09-07T16:05:31+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/www.artofmanliness.com\\\/#\\\/schema\\\/person\\\/e4ed6cc1b40b6de48739267a953ef2b3\"},\"description\":\"Learn the real benefits of HIIT workouts from Dr. Martin Gibala. Find out how shorter, intense workouts can still provide significant improvements in fitness and mitochondrial capacity.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/beta.artofmanliness.com\\\/strength\\\/fitness\\\/podcast-970-hiit-martin-gibala\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/beta.artofmanliness.com\\\/strength\\\/fitness\\\/podcast-970-hiit-martin-gibala\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/beta.artofmanliness.com\\\/strength\\\/fitness\\\/podcast-970-hiit-martin-gibala\\\/#primaryimage\",\"url\":\"https:\\\/\\\/beta.artofmanliness.com\\\/wp-content\\\/uploads\\\/2024\\\/02\\\/970.png\",\"contentUrl\":\"https:\\\/\\\/beta.artofmanliness.com\\\/wp-content\\\/uploads\\\/2024\\\/02\\\/970.png\",\"width\":1280,\"height\":720},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/beta.artofmanliness.com\\\/strength\\\/fitness\\\/podcast-970-hiit-martin-gibala\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.artofmanliness.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Podcast #970: The Misconceptions of HIIT (And the Role It Can Play in Your Fitness Routine)\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.artofmanliness.com\\\/#website\",\"url\":\"https:\\\/\\\/www.artofmanliness.com\\\/\",\"name\":\"The Art of Manliness\",\"description\":\"Men's Interest and Lifestyle\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.artofmanliness.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.artofmanliness.com\\\/#\\\/schema\\\/person\\\/e4ed6cc1b40b6de48739267a953ef2b3\",\"name\":\"Brett & Kate McKay\",\"url\":\"https:\\\/\\\/beta.artofmanliness.com\\\/author\\\/admin\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"HIIT Workout: Debunking Common Misconceptions | The Art of Manliness","description":"Learn the real benefits of HIIT workouts from Dr. Martin Gibala. Find out how shorter, intense workouts can still provide significant improvements in fitness and mitochondrial capacity.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/beta.artofmanliness.com\/strength\/fitness\/podcast-970-hiit-martin-gibala\/","og_locale":"en_US","og_type":"article","og_title":"Podcast #970: The Misconceptions of HIIT (And the Role It Can Play in Your Fitness Routine) | The Art of Manliness","og_description":"Learn the real benefits of HIIT workouts from Dr. Martin Gibala. Find out how shorter, intense workouts can still provide significant improvements in fitness and mitochondrial capacity.","og_url":"https:\/\/beta.artofmanliness.com\/strength\/fitness\/podcast-970-hiit-martin-gibala\/","og_site_name":"The Art of Manliness","article_publisher":"http:\/\/facebook.com\/artofmanliness","article_published_time":"2024-02-28T13:49:02+00:00","article_modified_time":"2026-09-07T16:05:31+00:00","og_image":[{"width":1280,"height":720,"url":"https:\/\/beta.artofmanliness.com\/wp-content\/uploads\/2024\/02\/970.png","type":"image\/png"}],"author":"Brett & Kate McKay","twitter_card":"summary_large_image","twitter_creator":"@artofmanliness","twitter_site":"@artofmanliness","twitter_misc":{"Written by":"Brett & Kate McKay","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/beta.artofmanliness.com\/strength\/fitness\/podcast-970-hiit-martin-gibala\/#article","isPartOf":{"@id":"https:\/\/beta.artofmanliness.com\/strength\/fitness\/podcast-970-hiit-martin-gibala\/"},"author":{"name":"Brett & Kate McKay","@id":"https:\/\/www.artofmanliness.com\/#\/schema\/person\/e4ed6cc1b40b6de48739267a953ef2b3"},"headline":"Podcast #970: The Misconceptions of HIIT (And the Role It Can Play in Your Fitness Routine)","datePublished":"2024-02-28T13:49:02+00:00","dateModified":"2026-09-07T16:05:31+00:00","mainEntityOfPage":{"@id":"https:\/\/beta.artofmanliness.com\/strength\/fitness\/podcast-970-hiit-martin-gibala\/"},"wordCount":237,"image":{"@id":"https:\/\/beta.artofmanliness.com\/strength\/fitness\/podcast-970-hiit-martin-gibala\/#primaryimage"},"thumbnailUrl":"https:\/\/beta.artofmanliness.com\/wp-content\/uploads\/2024\/02\/970.png","articleSection":["Fitness","Podcast","Strength"],"inLanguage":"en-US","copyrightYear":"2024","copyrightHolder":{"@id":"https:\/\/beta.artofmanliness.com\/#organization"}},{"@type":"WebPage","@id":"https:\/\/beta.artofmanliness.com\/strength\/fitness\/podcast-970-hiit-martin-gibala\/","url":"https:\/\/beta.artofmanliness.com\/strength\/fitness\/podcast-970-hiit-martin-gibala\/","name":"HIIT Workout: Debunking Common Misconceptions | The Art of Manliness","isPartOf":{"@id":"https:\/\/www.artofmanliness.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/beta.artofmanliness.com\/strength\/fitness\/podcast-970-hiit-martin-gibala\/#primaryimage"},"image":{"@id":"https:\/\/beta.artofmanliness.com\/strength\/fitness\/podcast-970-hiit-martin-gibala\/#primaryimage"},"thumbnailUrl":"https:\/\/beta.artofmanliness.com\/wp-content\/uploads\/2024\/02\/970.png","datePublished":"2024-02-28T13:49:02+00:00","dateModified":"2026-09-07T16:05:31+00:00","author":{"@id":"https:\/\/www.artofmanliness.com\/#\/schema\/person\/e4ed6cc1b40b6de48739267a953ef2b3"},"description":"Learn the real benefits of HIIT workouts from Dr. Martin Gibala. Find out how shorter, intense workouts can still provide significant improvements in fitness and mitochondrial capacity.","breadcrumb":{"@id":"https:\/\/beta.artofmanliness.com\/strength\/fitness\/podcast-970-hiit-martin-gibala\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/beta.artofmanliness.com\/strength\/fitness\/podcast-970-hiit-martin-gibala\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/beta.artofmanliness.com\/strength\/fitness\/podcast-970-hiit-martin-gibala\/#primaryimage","url":"https:\/\/beta.artofmanliness.com\/wp-content\/uploads\/2024\/02\/970.png","contentUrl":"https:\/\/beta.artofmanliness.com\/wp-content\/uploads\/2024\/02\/970.png","width":1280,"height":720},{"@type":"BreadcrumbList","@id":"https:\/\/beta.artofmanliness.com\/strength\/fitness\/podcast-970-hiit-martin-gibala\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.artofmanliness.com\/"},{"@type":"ListItem","position":2,"name":"Podcast #970: The Misconceptions of HIIT (And the Role It Can Play in Your Fitness Routine)"}]},{"@type":"WebSite","@id":"https:\/\/www.artofmanliness.com\/#website","url":"https:\/\/www.artofmanliness.com\/","name":"The Art of Manliness","description":"Men's Interest and Lifestyle","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.artofmanliness.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.artofmanliness.com\/#\/schema\/person\/e4ed6cc1b40b6de48739267a953ef2b3","name":"Brett & Kate McKay","url":"https:\/\/beta.artofmanliness.com\/author\/admin\/"}]}},"_links":{"self":[{"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/posts\/181158","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/comments?post=181158"}],"version-history":[{"count":0,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/posts\/181158\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/media\/194751"}],"wp:attachment":[{"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/media?parent=181158"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/categories?post=181158"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/beta.artofmanliness.com\/app-json\/wp\/v2\/tags?post=181158"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}