I learned about the 5-minute exercise from Martin Gibala’s book – The One-Minute Workout. Martin Gibala is a Ph.D and researcher in Exercise Science (kinesiology) at McMaster University in Hamilton, ON in Canada. Well, the gist of Martins’s multi-year long research is that, even if you have no time to exercise, there exists a cheat in the form of quantum bursts of high-intensity interval training, that you can actually sprinkle throughout your day. And reap the same health benefits, as with religiously exercising 5x a week in the gym.
If you already do some form of exercise GREAT!! Skip ahead to read something else. This post is for people that believe that they have no time to exercise.
The others, with ‘no time to exercise’ excuse – Read on and be amazed!
You do not have to sweat and die training at the gyms. You do not have to run endless loops and swim a thousand laps to be fit. Not that there is no purpose for it. If you have the time, and access to the gym and a trainer definitely do that. However, if you are short of time, because of life – a project deadline, parenthood, sick child at home, or whatever, there exists a method that enables you to reap the same health benefits as hours of exercise in just minutes a day!
You do not have to fit your life around workout. You can fit your workout around life - sprinkling in the sprints here and there through out the course of the day. -Martin Gibala in The One Minute Workout
Oh! Yes. You do.
Do you have at least 5 minutes in a day? Yes. You do.
You want to lose weight, fast? Yes. You do.
But. You are so busy. You have no time to exercise. Oh. Yes. You do.
Well At least if you learn what is the “Minimum Effective Dose” of exercise you need to get lean, be healthier, fight aging, feel good, boost immunity, fight cancer, viruses, bacteria, and allergies. Would you do it?
Less than the time it takes you to check social media – you can do a few quantum bursts of exercise and beat heart disease, and diabetes, and Cancer. Would you make the 5 minutes for that?
Ok then. That’s settled. Now that we made the said 5-minutes of time. And beat the – but I have no time to exercise – excuse.
The 5-minute exercise is a super simple method, that you can use even if you have no gym membership and no exercise equipment at home
How exactly do I do the 5-minute exercise?
Here is one way to do it. But feel free to change it up, depending on what your space, time, and mood allows you.
STEP 1 – Warm up for 1 minute with light walking on the sidewalk or around the house or office.
STEP 2- For 20 seconds RUN at your maximum speed. Run like there is a BOA Constrictor chasing you.
STEP 3 – Slow down and walk at the normal pace for 1 minute.
STEP 4 – For 20 seconds, repeat the RUN at your maximum pace.
STEP 5 – Walk at the normal pace for 1 minute
STEP 6 – Pretty much alternate slow walking and super-fast running until your 5 minutes are done.
Lastly, Cool down by walking gently for about a minute, or until you reach back home or where ever you were going.
That is it. You are done. That is the 5-Minute Exercise!! Get creative. If you have a treadmill, exercise bike, elliptical, or stepper at home feel free to use that and do the 20-second sprints at the maximum resistance and fastest speeds you can endure.
What is the best time to do the 5-minute exercise?
The best time to exercise is in a fasted state. Before breakfast is perfect. If you are always rushed in the mornings, you could actually fit in your 5-minute exercise routines before any of the meals.
Do you have a desk job? You sit at your desk all day and the job stresses you out. You follow through with a cycle of stress eating the first thing you get your hands on. If you want to finally lose all your excess weight, burn belly fat, increase zen, support a healthy inflammation response and repair your broken metabolism. And More of this – without giving up great food, without sweating in the gym. Learn more here – How to start losing your “computer belly” without counting calories, dieting OR sweating in the gym.
What can I do if I cannot go out and have no exercise equipment at home?
If you are unable to go out and run and have no exercise equipment whatsoever, get creative and find steps in your home or neighborhood and just climb up and down the steps for your exercise. And make sure to the steps as fast as you can for your 20-second sprints.
I hope this information demystified the exercise for you and you are able to find the 30 seconds bursts of time sprinkled throughout your day to do the 5-minute exercise.
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Jerry Seinfeld Experiment: Don’t break the chain. Post #73.