The stakes are high.
We each get one life and one body to live it in. It is vitally important to take good care of it.
One of the growing trends in fitness is the emergence of minimalist workouts: strategic, high-intensity workouts that intentionally utilize a variety of muscles in a short time span. Fortunately, there is various research that validates their claims of effectiveness. Recently published studies seem to indicate that 12-minutes/week of high-intensity exercise may have the same physiological benefits as sustained endurance exercise.
Now, it is important to note the researchers understand “their 12-minute program is only a suggestion for how people can make a kick-start for better fitness.” And research has yet to determine the long-term benefits of the shrinking doses of exercise.
But a minimalist exercise routine is far better than no exercise routine.
And if you are looking for a short exercise routine to kick-start your personal fitness, they are a great place to start. Here then, are a number of minimalist workout programs. I encourage you to discover one that provides the motivation and opportunity to kick-start your fitness.
7 Minimalist Workouts to Kick-Start Your Fitness
1. The 4-Minute Workout | New York Times. This short, but strenuous workout can effectively be practiced anywhere. After warming up, the aim of the workout is to raise your heart rate to 90 percent of its maximal rate for one four-minute interval followed by a brief cool-down. This can be accomplished through running sprints, climbing steps, bicycling, swimming, or even walking briskly. The 4-minute workout should be completed three times a week.
2. The Scientific 7-Minute Workout | New York Times. This 7-minute workout employs 12 body weight exercises but results in the latest mandates for high-intensity effort. Each exercise is performed for 30 seconds with a 10 second rest in-between each. You can find the 12 specific exercises listed above or download the app.
3. Couch to 5k | Cool Running. The goal of the Couch to 5K Training Program is to help beginning runners achieve a goal of running their first 5K within two months. The 9-week program combines walking and jogging for 20-30 minutes three times a week. Again, you can find the program details listed above or download the app.
4. Exercise Bliss | Fitness Reloaded. Exercise Bliss makes exercise a lasting habit in just 5 minutes a day, 5 times a week. It is free to join and the routines are delivered directly to your inbox. As an added bonus, this minimalist workout offers more than simple exercise programs, it also focuses on helping people build the fitness habit for life.
5. Beginner Body Weight Workout | Nerd Fitness. The Beginner’s Body Weight Workout is a basic workout that can be completed in your house, apartment, or at a park. The routine is a bit longer than some of the others on this list, but if you are looking for more of a challenge, you will enjoy it. Leo Babauta of Zen Habits offers a similar formula.
6. Geek-to-Freak | Tim Ferriss. For a more advanced workout, the Geek-to-Freak Minimalist Workout popularized in The 4-Hour Body is the first minimalist exercise routine I followed. And I found it to be very effective. I could complete an entire workout in 40-minutes, two times a week at my local gym. You can find the specific exercises here, but should read this introduction to the philosophy first.
7. 10-Minute Yoga | Steve Ross. There are numerous opportunities online to be introduced to the world of yoga in 10 minute intervals. While stretching the body and exercising muscles, yoga can also improve breathing, balance, and the handling of stress. Again, you can find numerous instructors online, but I find the video linked here to be easy-to-follow and challenging. I highly recommend it.
As you know, our physical health is important. It forms the foundation for our well-being. And we ought to take great care of the body we have been given. I do hope one or two of the minimalist workouts listed above will resonate with you and help kick-start your fitness.
Disclaimer: Consult your doctor before beginning any exercise routine.
ADK says
I loved this post – it was so practical and offered options that could be tailored to each individual.
I have a question for you: how do you stay minimalistic regarding your energy/AC consumption during the hot months in Phoenix? We’re experiencing 3 digit temperatures in Texas right now and just the act of turning on my central AC is stressful.
Personal Growth and Relationship Coaching with Niloofar Shahmohammadi, M.A. says
For a minimalist workout I highly recommend purchasing a Fitbit Zip. It’s SO lightweight, barely bigger than a quarter….and it’s basically a pedometer on steroids. It tracks steps, calories burned, distance walked and it wirelessly syncs to your phone or laptop. On your online account you can view charts, graphs, track all kinds of info and even add friends and compete with each other!!
I didn’t think it would work but it has really motivated me to make sure I’m getting at least 10,000 steps everyday (which is around 4.5 miles!)
Pearlimperfect says
Thanks for these Joshua. I’ve found that as I’ve slowed down my life, doing less – I want to do things in ‘smaller packages’ so shorter classes & bite size routines work well for me. As I’m just starting my blog (inspired by people like you) I’m following the same principle…learning slowly: 20 mins a day etc. Thanks for all your posts on FB – they really are a joy for me – and my friends love them too. Maggie
Maria says
Hi Joshua!
Thanks for linking to Exercise Bliss! It’s a world-class, comprehensive course that helps people make exercise a lasting habit, so that they don’t need to push themselves to exercise, but instead exercise comes out naturally ;)
Mike@WeOnlyDoThisOnce says
8 minute abs is a great way to build core strength as well as image.
Help Me Workout says
Great suggestions!
When it comes to exercise, a little bit of something is a lot better than a whole lot of nothing!!!
:-)
savitha says
Thanks Joshua for putting together this list, Will pick something from this and start off. Have been struggling to start a workout for many years now.
Deanne says
Thanks, Joshua! This is very timely for me. I picked one out and committed to building a new habit with it like I have been meaning to do for some time now. Appreciate the gathering of simple options you provided here, as well as the rest of your blog posts. I’m a fan! Shalom aleichim (peace be upon you)!
Brownvagabonder says
I completely agree with this post – you do not need hours and hours of working out in order to be healthy and feel better about your body. Eating healthy and working out in small snatches throughout the day when you can find the time is as good as working out for 2 hours in the gym. Adding in little pockets of movements throughout the day helps as well – taking the stairs, or doing a 5 minute meditation after lunch at your desk. These are things that really add up.
E.S. Kraay says
Totally agree that ANY exercise program is better than no exercise program. That said, I believe there are no short cuts to living a healthy lifestyle that engages the mind, spirit and body. Exercise is enjoyable. I shoot for 1.5 to 2 hours a day on my bike. During that time, I chant in a Taize fashion and live for that very moment. There are enough hours in each day to devote time to exercise. I also agree with the title on Joyce Rupp’s memoir of her journey on the Camino de Santiago: “Walk in a Relaxed Manner.”
greenminimalism says
2 hours a day of cycling is pretty hardcore. Personally I like a mix of running, push ups and pull ups when I’m not hitting the gym – it’s guaranteed to make you super fit in the minimum time, which is what minimalism is all about!
–Eric
shebolt says
Not really. I do a minimum of 1.5 hours on a bike 5 to 6 days a week, and it really is the best part of most of my days. There is something about riding a bike that I can’t get from running, going to the gym, or anything else. Is it minimalist? No. But it’s exactly how I want to spend my time, which is what the essence of minimalism is about.
LAURIE R says
Joyce Rupp’s book sounds interesting! I checked it out on her page. Thanks for turning me on to her! :)