A few months ago, a friend of mine, Jason Chamney, Founder of Fitness Science Corporation, decided to cut his workouts back and only work out 60 minutes a week. You would think that his overall fitness level would start to go down, but what actually happened was he maintained his fitness and even improved in some areas.
Most people are in a frame of mind of needing to spend an hour in the gym to get ‘results’. As it turns out by Jason’s experience, shorter may be better – if your time is efficient. If you are struggling with being bored during your workouts or even just struggling to start a regular routine, this may be your solution.
One thing to keep in mind is Jason is a fitness enthusiast and he is super fit. He primarily did high intensity interval training (HITT) and Tabata style workouts – which you do not have to mimic unless you are looking for an intense fitness program – but the point is that he was surprised by his results and you might be surprised by yours. It’s worth a try!
The key to making short workouts effective, is to be organized before you start and essentially perform three to four structured and fast paced workouts throughout your week. Challenging yourself to 60 minutes of exercise a week can help boost your motivation, renew your workout creativity, and train you to push yourself harder in shorter amounts of time. In addition, working out for short periods of time can free up valuable time to take care of other aspects of your health, such as sleep, stress management and nutrition. Jason’s final log is a wonderful testament to this.
Here’s how you can see results from changing your mindset towards your fitness regime by devoting just 60 minutes a week to your fitness.
Dawn’s 1 Hour a Week Fitness Challenge
Perform any of these videos or a combination of all 3. 3 sets of all 3 workouts should take around 20 minutes. As you get stronger and more efficient at the workouts, they should take you less time. These workouts focus on toning your abs, arms, butt and legs and improving your balance. The videos have been condensed for quick viewing so read the notes below. Allow 2-3 minutes for a warm-up and 5-10 minutes for post-workout stretches.
Shoulders, Back and Glute Toning Video (3 minute workout)
Notes: Use 3-5Lb weights. Place weights to 90 degree angles over lunge. Do not swing behind shoulder. Do 8 reps of each exercise. 2 sets of this program. Switch opposite leg forward on the lunges in the 2nd set.
Walking Plank Routine (1 minute workout)
Notes: Keep hips at height of shoulders. Move hands and feet simultaneously on lateral walks. Do 2 sets of video.
Abs & Butt Workout with Ball (2 minute workout)
Notes: Use 5-8Lb weight or a 5-10Lb medicine ball. Do 8 reps of each exercise. 2 sets of this program. Switch to opposite leg forward for the 2nd set.
Example week of a busy person:
- Monday 12pm lunch break 3x program (20 minutes)
- Tuesday off
- Wednesday 8pm (after kids are in bed) 2x program (15 minutes)
- Thursday 12 pm lunch break 2x program (15 minutes)
- Friday 12 off
- Saturday 7am 1.5x program (10 minutes)
- Sunday off
Feel free to do any workouts you like staying within the 1 hour a week challenge and let me know how it goes!
Here is a quote by Jason to inspire you: “This challenge renewed the notion that we really can stay fit in a time scarce world. By doing this, it leaves a whole lot of time to take care of yourself. If you can take care of the exercise aspect in 1 hour, then taking care of other aspects like nutrition, sleep and managing life stress seems much more possible.” – Jason Chamney