How Interval Training Can Speed Up Weight Loss with Dr. Martin Gibala – Ep. 217



“There’s compelling evidence that interval training is going to elicit superior benefits including boosting your fitness or improving your blood sugar control and maybe even your blood pressure. On an apple to apple comparison, I think interval training is superior.” – Dr. Martin Gibala


This week, Rob had an amazing interview with the Author of The One-Minute Workout as well as professor and chair of the kinesiology department at McMaster University in Hamilton, Ontario, Dr. Martin Gibala, about interval training, building healthy habits, and enjoying a healthier lifestyle that’ll match your interests and make you happy.

As you listen to this interview, Dr. Gibala uncovers and answers the following questions:

  • Why is interval training is so effective for people who have busy schedules?
  • From walking to HIIT, what benefits can people expect once they begin doing interval training workouts?
  • Are there any specific movements that are better than others when it comes to working out?
  • Can I do interval training if I have poor health or was recently injured?
  • The great debate: Are burpees good or bad for us?
  • What nutrition guidelines should I follow when I begin interval training?
  • Is it possible to train for a marathon by just doing interval training workouts?
  • To what point are we overtraining our bodies? When is something too much?
  • What workouts should you be focusing on as you get older?


“Interval training can be a time-efficient way to burn calories and improve body composition.” – Dr. Martin Gibala



Which Exercises and Movements Are Best?


“We need to liberate people from this idea that exercise means changing into spandex, going to the gym, lifting weights or doing cardio on the bike and just remind them that exercise is about physical activity and there are so many ways to incorporate it throughout the day and with bursts of 10-15 minute interval training with workout snacks.” – Dr. Martin Gibala


A lot of people want to solely know what the best workouts and movements are but what they should actually be considering are their goals. For example, do you want to focus on:

  • Weight loss
  • Cardiovascular conditioning
  • Muscular strength

Maybe you want to focus on a combination of them or even all of them but the first step is to know your why. Why do you want to begin a new fitness regime? What results do you want to see? Answering those questions will help lead you to which exercises you should be doing for yourself.

Incorporate traditional exercise, cardio interval, and resistance training. But make sure you do the activities that you like and enjoy more. If you hate burpees, it’s not going to resonate with you at all and you shouldn’t force yourself to do them.


The One-Minute Workout

THE ONE-MINUTE WORKOUT BY DR. MARTIN GIBALAA decade ago, Martin Gibala was a young researcher in the field of exercise physiology—with little time to exercise. That critical point in his career launched a passion for high-intensity interval training (HIIT), allowing him to stay in shape with just a few minutes of hard effort. It also prompted Gibala to conduct experiments that helped launch the exploding science of ultralow-volume exercise. Now that he’s the worldwide guru of the science of time-efficient workouts, Gibala’s first book answers the ultimate question: How low can you go?

Gibala’s fascinating quest for the answer makes exercise experts of us all. His work demonstrates that very short, intense bursts of exercise may be the most potent form of workout available. Gibala busts myths (“it’s only for really fit people”), explains astonishing science (“intensity trumps duration”), lays out time-saving life hacks (“exercise snacking”), and describes the fascinating health-promoting value of HIIT (for preventing and reversing disease). Gibala’s latest study found that sedentary people derived the fitness benefits of 150 minutes of traditional endurance training with an interval protocol that involved 80 percent less time and just three minutes of hard exercise per week.

Including the eight best basic interval workouts as well as four micro-workouts customized for individual needs and preferences (you may not quite want to go all out every time), The One-Minute Workout solves the number-one reason we don’t exercise: lack of time. Because everyone has one minute.

Click here to get your copy of The One-Minute Workout


Intervals Don’t Have To Be ‘All Out’


What You’ll Hear on This Episode

00:00 Open Sky Fitness Introduction

1:15  Opening comments with Rob

2:00 About today’s interview with Dr. Martin Gibala

3:10 Check out last week’s show: OSF 216 – Seasonal Allergies: Causes and Natural Alleviation 

3:40 Starting September 10 – Join us for our 5-Week Transition Challenge (included in the price of the normal SFC!) before doing the 8-Week Sky Fit Challenge!

8:30 Introduction to Dr. Martin Gibala

9:00 What led his interest in kinesiology.

11:30 The start of his research on interval training for everyone.

12:50 Various types of interval training between easy cardio, resistance, HIIT and more.

13:30 How interval training compares to LISS and long amounts of cardio.

15:20 Why interval training is so effective and appealing for people who have busy schedules.

16:00 The Wingate Test he performed and how that impacted his research and opinion on interval training.

17:50 What benefits including weight loss people can expect from doing an interval training workout including the after-burn of calories during recovery time.

19:40 Skepticism and criticism he faced and how those opinions have changed to be more favorable to interval training.

21:00 How to safely approach interval training despite injuries or health concerns.

22:00 Easy interval workouts such as alternating walking speeds.

23:00 How to incorporate interval training into your lifestyle including how often you should do it and is it all they need for cardio?

25:00 The latest research that maybe doing 3 short, separate bursts of exercise throughout the day could be better for you in terms of blood pressure and pressure control instead of a long workout.

25:30 How you can take your cardio (rowing, biking, swimming, walking) and turn it into a resistance workout.

26:00 Tabata vs. Wingate exercise

27:20 Specific movements that might be better than others.

29:40 Are burpees good or bad for us?

33:00 How Dr. Gibala schedules his own exercise time.

35:40 Why exercise, like dieting, doesn’t have to be so complicated plus why more isn’t better.

38:50 Your World Fitness Level A good way to let people know whether or not they’re improving in their physical fitness.

40:35 High-intensity nutrition – how the foods you eat or methods like intermittent fasting can aide your interval training and health.

43:00 Is it possible to train for a marathon by just doing interval training workouts?

44:40 To what point are we overtraining our bodies? When is something too much?

47:00 What workouts should you be focusing on as you get older?

50:50 Final comments with Rob

54:00 Open Sky Fitness Closing





Our next 5-week Transition Challenge begins on Monday, September 10 followed up by the 8 Week Sky Fit Challenge has begun but you can still sign up for the next round or learn more about it!

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As part of the 7 Day Paleo Reset, we will provide you with:

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  • Various content resources including generational eating habits, the importance of building a wellness community, and how to begin a new healthy lifestyle.
  • How to make an impact on your life and life a life full of wellness.


Look Out For Our Upcoming

Throw Back Thursday Podcast Episodes!

We’ll be releasing new podcasts episodes on Thursdays that discuss previous episodes we’ve done, but we need your help! Go to the  Open Sky Fitness Facebook Group and tell us what your favorite episodes are. Then, Devon and I will re-listen to that episode, pick out the best parts and share even more insights on the topic.

We won’t just be regurgitating the same information over again. Since we began this podcast, there’s so much more information out their on health, nutrition, fitness, and personal wellness. So, each Thursday we’ll really just be going deeper into your favorite topics!


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Thanks for listening/reading episode 217 – Interval Training: Which Type Is Best For You? with Dr. Martin Gibala! We hope you have gained more knowledge on how to be a healthier you.

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