There\u2019s a common misconception that you need to spend an hour in the gym<\/a>, several times per week, to make a dent on your health and fitness<\/a> goals. But for most people, this simply isn\u2019t the case. <\/p>\n Instead, any regular activity is likely to have an impact. A recent study published in the European Journal of Applied Physiology<\/a> supports this, finding that a five-minute strength training<\/a> routine, performed daily for four weeks, led to \u201csignificantly improved physical fitness and mental health in sedentary individuals\u201d. <\/p>\n As far as I can see, the routine was nothing groundbreaking either, comprising progressive variations of the bodyweight squat<\/a>, press-up, sit-up and calf raise. The progressive nature and consistency with which these exercises were performed is where the magic truly lies. <\/p>\n Though the sample size is small, what the study shows is that small amounts of exercise<\/a>, and strength training in particular, can offer untold perks for beginners. I investigated why this might be the case, and how you can use this information to efficiently further your own health and fitness. <\/p>\n The workout<\/p>\n The \u201chealthy but sedentary\u201d participants of this study \u2013 four men and 18 women aged between 32 and 69 \u2013 performed 10 repetitions of each exercise to a strict tempo. This meant elongating the eccentric (or lowering) phase of each repetition for five seconds, then completing the concentric (or lifting) phase in roughly one second. <\/p>\n For the chair squat, for example, this would involve sitting down slowly over the course of five seconds, then standing up as normal. <\/p>\n \u201cParticipants were allowed to choose the time at which they completed the exercises, and the exercises could be performed together or spread throughout the day,\u201d the research adds. <\/p>\n Once participants could complete 10 repetitions of an exercise with an RPE (rate of perceived exertion, or how hard an exercise feels) score of five out of 10 or less for two consecutive days, they were instructed to progress to a more challenging variation of the exercise. These variations were:<\/p>\n Again, I want to stress that this isn\u2019t a magic formula. It simply plays on tried and trusted strength training principles \u2013 progressive overload<\/a> and a combination of exercises which recruit most major muscle groups \u2013 to deliver the stimulus needed for positive changes in people new to this type of exercise. <\/p>\n The main takeaway should be that just a few short minutes of adequately challenging resistance training per day, even without weights, can make a significant difference in sedentary populations. <\/p>\n Read more: <\/strong>How doing squats between emails could boost your health in midlife<\/strong><\/a><\/p>\n open image in gallery<\/p>\n You don\u2019t need to exercise for an hour or go to the gym to see results, particularly if you\u2019re new to strength training (Getty Images)<\/p>\n What this means for your fitness<\/p>\n This article isn\u2019t aimed at people who run marathons<\/a> for fun or sign up to every Hyrox<\/a> race going. Instead, it speaks to anyone who wants to improve their health and fitness, but struggles to find the time, energy and motivation to squeeze exercise into their busy lives. <\/p>\n For this group, it\u2019s important to understand that small amounts of activity, performed consistently and progressively as in the study above, can have a significant impact. <\/p>\n \u201cMost evidence shows that even doing very small amounts of exercise or physical activity is beneficial for health, but more is better for us,\u201d says Dr Richard Blagrove, a senior lecturer in physiology at Loughborough University<\/a>.<\/p>\n As a case study, he cites research published in the British Journal of Sports Medicine<\/a>, which found that those burning a bonus 500 calories across the week, averaging out at just 70 calories per day, \u201cshow reductions in risk of mortality compared to being completely inactive\u201d. <\/p>\n \u201cThe same is true for resistance training,\u201d he adds, with research finding that just one challenging set of an exercise can increase strength, thus benefitting \u201cfunctional performance\u201d \u2013 i.e. how well our bodies can serve us in daily life. <\/p>\n Read more: <\/strong>Will the run club replace the pub? Why choose when both can help fight a deeper issue?<\/strong><\/a><\/p>\n open image in gallery<\/p>\n Joe Wicks, pictured at EE Learn Live 2025, says he recognised a significant difference in energy levels between those who did exercise and those who didn\u2019t during his recent your of UK workplaces (Joshua Bratt)<\/p>\n This favourable dose-response relationship is something Joe Wicks<\/a> stresses in his approach too. Wicks has been visiting workplaces across the UK as part of a new initiative on movement and wellness, and says he\u2019s witnessed a night and day difference between people who did and didn\u2019t find time to exercise.<\/p>\n \u201cI visited all of these companies, and you\u2019d see people that are really struggling, people who are really busy, and people with kids who are working 12-hour shifts through the night,\u201d says Wicks.<\/p>\n \u201cWhat I realised is there are usually two groups; one of them is not exercising, and one of them is finding a little bit of time to do some form of exercise, whether it\u2019s 10 minutes walking to work, something on their lunch break or a 20-minute YouTube workout when they get home.\u201d<\/p>\n This latter group, he says, were healthier and more energised, with lower stress levels and better mental health. For this reason, he likes to highlight the importance of finding some time, however short, to move during the day.<\/p>\n \u201cI want to make it really manageable and say, \u2018Look, you might not have a full hour today, but do you have five, 10 or 15 minutes?\u2019 It makes a difference,\u201d he explains. <\/p>\n Walking and home workouts like his session below are Wicks\u2019 premier prescriptions for beginners, with these accessible activities removing many of the usual barriers to entry for exercise such as time and money. <\/p>\n Read more: <\/strong>Forget the gym \u2013 build full-body strength anywhere with this trainer-approved kettlebell workout instead<\/strong><\/a><\/p>\n<\/p>\n Another top option is exercise snacking<\/a> \u2013 the act of microdosing fitness throughout the day. It\u2019s a wellness trend<\/a> that\u2019s both easy to access and adhere to, no matter your fitness level. <\/p>\n A four-week study<\/a> by the University of Essex and University of Suffolk found that just 16 total minutes of bodyweight exercises such as squats and lunges, spread across an eight-hour work day, \u201ccan mitigate against the negative effects of prolonged sedentary time [or sitting at a desk all day]\u201d. Subjects saw improved leg strength and balance from the minimalist exercise plan. <\/p>\n Meanwhile, research in the Exercise and Sport Sciences Reviews journal<\/a> honed in specifically on the term \u201cexercise snacks\u201d.<\/p>\n It defined the phrase as \u201cisolated bouts of brief (<\/p>\n Read more: <\/strong>This is how much exercise you should be doing per day, according to experts<\/strong><\/a><\/p>\n open image in gallery<\/p>\n Any activity we do consistently is likely to have an impact on our body, such as exercising or sitting at a desk. The impacts can be both positive and negative. (Getty Images)<\/p>\n The foundational theory behind this is called the SAID principle, which stands for specific adaptations to imposed demands. This simply means the body will adapt over time to get better at handling the things we consistently ask it to do. <\/p>\n If we sit in a chair all day, it might tighten our hip flexors<\/a> to save us some energy. However, this is likely to feel unpleasant when we go to lengthen them again while walking or exercising. <\/p>\n Conversely, if we\u2019re regularly raising our heart rate, cardiorespiratory fitness improvements are likely to follow, while consistent and challenging resistance exercise will lead to improvements in strength and muscle, provided we\u2019re fuelling and recovering appropriately. <\/p>\n For this reason, any long-term change in behaviour which sees you challenging yourself physically and doing more than you were before will probably result in positive adaptations to your body. <\/p>\n This is partly why those who have been exercising for a long time require more dramatic changes to see progress, while newcomers can make incredible headway from just a few small tweaks like those discussed above. <\/p>\n Read more: <\/strong>Helen Mirren opens up on \u2018complications\u2019 of ageing as she shares advice for younger people<\/strong><\/a><\/p>\n open image in gallery<\/p>\n Doing small bouts of exercise throughout the day can add up to have a large impact on your health and fitness (Alamy\/PA) (Alamy\/PA)<\/p>\n Key takeaways \u2013 and a free workout plan to try<\/p>\n The bottom line here is that, as far as exercise is concerned, a little goes a long way. This is especially true if you\u2019re a beginner.<\/p>\n The title study shows how a few quick exercises can improve strength and mental health in sedentary adults, while the further research referenced above suggests these benefits also extend to cardiorespiratory fitness \u2013 the ability of the heart, lungs and blood vessels to supply oxygen to your working muscles during exercise.<\/p>\n If you want to put this information to good use by weaving some time-savvy exercise into your hectic schedule, my best advice would be to first pick one exercise you can do for each of strength coach Dan John\u2019s<\/a> basic human movements (push, pull, hinge, squat, carry). Then, perform each exercise for 8-12 repetitions, between one and three times throughout day. For example:<\/p>\n You might do this immediately after waking up, on your lunch break or whenever you boil a kettle while working from home \u2013 I realise this may draw a few funny looks in the office kitchenette. <\/p>\n When an exercise feels easy, find a harder variation or, in the case of the row and carry, incrementally increase the weight you\u2019re lifting so it continues to provide a challenge. Et voila: an equipment-free beginner exercise plan for even the most time-poor of people. <\/p>\n\n
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