The Ultimate Minimalist Daily Workout (Science Based)
"Habits are the compound interest of self-improvement." - james clear
This routine is about compounding in two ways. First, we’re stacking multiple methods together to get a great overall effect on our health and fitness. These include:
Getting outdoors in nature
Increasing daily acitivty and step count
Training aerobic energy system
Getting stronger and building muscle
Improving range of motion
Breath work and mindfullness
Second, we’re doing something to improve every day habits and these small efforts add up to big changes (compound) over time.
Use this as your main training if you want to build general health and fitness or as active recovery to complement your main training program.
FULL BODY
As a beginner, full body is the best way to go. Tempo intervals are used to build fitness and work towards continuous cardiac output. Strength focuses on the basics push, pull and legs. Flexibility targets overhead, squat and hamstrings.
FREQUENCY
4-6x per week is a great option and can be performed in an alternating ABA method.
GOALS
10-12 bodyweight rows and push-ups with a slow, controlled tempo
This can equally work for more advanced athletes as a “greasing the groove” to increase total volume at low intensity and aid in recovery.
Upper + lower
If you have a higher level of strength and fitness, upper lower might be preferred but fully body is still very effective. Cardiac output is used as fitness levels should be able to manage 10-20 minutes of continuous effort. Strength training can be progressed more intensly but still on basics like chin-ups. Flexibility is now specific to the day of training.
FREQUENCY
4-6x per week is a great option and can be performed in an alternating ABA method.
GOALS
10-12 chin-ups and pike pushiups with a slow, controlled tempo
Summary
This workout is a fantastic option to build fitness when you have minimal time and equipment, working it into existing daily habits such as walking.
I would argue that this is a great general health and fitness approach if you just want to feel strong and move better regardless of time and equipment.
I regularly use this workout as a grease the groove in addition to my normal training. It helps me maintain fitness and volume at a low intensity to improve recovery and complement my main training.
If you want to take your strength and flexibility training up a notch then access all my programs in app! Members additionally get support and advice via the forum to help your training stay the course.