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.
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Jazzy says
thanx for the 10 minute yoga – it got me back into my fave exercise regime!
Jude says
Get a couple of kettlebells, learn how to use them properly and you will stay fit and lean for life.
Darren says
I’m just getting into Pavel Tsatsouline’s kettle bell training philosophy. (His Simple yet Sinister Book). I am bored with traditional exercise routines in my basement and came across this. So far it is a minimal workout Getting started consists of 3 basic stretches and 2 kettle bell exercises. Arm Swings and Turkish Get Ups. Claims are that these 2 simple exercises will greatly benefit your other activities whether it’s jogging, biking or playing a sport. So far I like it but have to work on some regularity now.
the merrymaker sisters says
This is great! After years and years of spending hours at the gym and working out, we have recently changed to a minimalist exercise regime… and reaping the benefits! We now enjoy every minute spent exercising and focus more on the ‘play’ side of exercise, like bike riding and walking where ever we can! e & c
Iud Pregnancy says
Exercise #1: Glute Bridge
Perform one set of 15 repetitions. Rest 30 seconds before moving to the next exercise.
Exercise #2: Supine Reverse Marches
Perform one set of 10 repetitions with each leg. Rest 30 seconds before moving to the next exercise.
Exercise #3: Side Plank or Modified Side Plank
Perform one set on each side (hold this exercise for 10 seconds). Rest 30 seconds before moving to the next exercise.
Exercise #4: Front Plank
Perform one set holding this exercise for 10 seconds. Rest 30 seconds before moving to the next exercise.
Exercise #5: Dirty Dog
Perform one set of 8 repetitions one each leg. Rest 30 seconds before moving to the next exercise.
Exercise #6: Bodyweight Squats
Perform one set of 15 repetitions. Rest 30 seconds before moving to the next exercise.
Exercise #7: Side Lunges
Perform one set of 8 repetitions on each leg. Rest 30 seconds before moving to the next exercise.
Exercise #8: Inchworms
Perform one set of 10 repetitions. Rest 30 seconds before moving to the next exercise.
Marlene says
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Liz says
I like to walk my dog, every day, if I can. It gives me chance to bond with my pet and gives him chance to run off some energy. I love to see how the world around me changes and experience the change in the seasons. Some days I almost have to drag myself round the block (1 mile) because I’m so tired (possibly a stress reaction to a busy week). I think the walk does me to most good on these days. My dog helps me feel better and ‘makes’ me go for that walk. That is the extent of my exercise (if you don’t count running around after the family!).
Sandra says
I didn’t know that minimalism is also about cutting time on activities. I thought minimalism was to declutter stuff to find more time to do the things I like. I kind of like to provoke the question: what it’s all about? I declutter my stuff, I cut down the activities and at the end of the day, what do I do? Sitting in an empty apartment with only the clothes I wear, lots of time at my hands and staring at the wall like a zen monk? It’s not that I’d despise that image, but at times I’m asking myself what it’s all about?
Christine says
It’s about less time spending on SELF and THINGS……and more time spent HELPING others…someone very important said…..”there is more happiness in giving than receiving”…….hope that helps…:)
28Workoouts says
Hi Joshua!
Thanks for this great suggestions!
After 25 years of training, I found myself approaching 40, trapped in an exercise rut.
I was lifting weights six days per week, and squeezing in a little cardio here and there as time permitted (hating every minute of it). My body fat hovered around 15 percent, and my strength had plateaued years before. I was in decent shape for my age, but I wasn’t in GREAT shape. In fact I had never been in GREAT shape. To make matters worse, I was beleaguered with minor injuries, aches and pains. I felt beat up and was beginning to think it was time for me to seriously consider scaling back my fitness pursuits. To put it simply, I was as good as I was going to get, and it was all downhill from there.
But I’m not one to easily give up. I began experimenting with various forms of training. I threw out all of the tired methods that myself and other so-called “fitness buffs” followed, and started over. I began training with former Navy SEALs, Russian Spetsnaz, college coaches and elite fitness professionals. I exchanged ideas and worked with respected coaches in combat sports. I researched the training habits of the old vaudevillian strongmen – pound for pound, some of the strongest humans to ever walk the planet. From these things, I took what I liked best, distilled it all, and began creating my own workout routines.
The results were phenomenal. Through trial and error, I discovered the secrets of obtaining extraordinary fitness. As of this writing, I’m 44 years old and far fitter than I’ve EVER been in my life. I’m not just in great shape for my age, I’m in great shape for ANY age. Want proof? Watch the video below. Me at 44 years old:http://www.youtube.com/watch?v=YJTau6Mr12I
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