The Two Minute Workout

G’day Groovers, I trust you’re well and being the change you want to see in your world. I also hope you had a belter of a weekend. Today’s article is a simple development of a concept that I introduced to you a while ago in another article here at me-dot-com. It’s not for everyone, but for some people, this kind of approach to exercise can be a life-saver.

It’s Quick, Free and Practical!

Any article called “The Two Minute Workout” is, at the very least, gonna be worth a cursory glance isn’t it? You never know, there may actually be something of value in it. Imagine doing a mini workout that requires no expensive equipment, no trip to the gym, no change of clothes (unless you’re wearing stilettos and chaps to begin with), no PhD. to figure out a hi-tech fitness gizmo and no post-workout shower. Nice.

And yes, it exists.

As Hard as We Make it

But does it actually work? Yep. Can anyone do it? Yep. Is it exciting? Not particularly. Am I sure it works? Yep. One of my pet hates is the propensity that we wanna-be-hard-bodies have for making the weight/fat-loss process harder than it needs to be. And I say ‘we’ because most of us have done it at some stage. And yes, I’m part of the collective we. Our body is more than capable of losing the chub whenever we’re ready, but it seems that our head (mindset, attitude, beliefs, self-talk) is not always an ally in the process. In fact more often than not, it’s the enemy!

The Practical Obstacles

So as an (alleged) Exercise Expert and pseudo Behavioural Psychologist, I’m forever trying to help people to see old things in a new way – and that’s what I’m doing here today. Chat with anyone about their (perceived) barriers to productive and consistent exercise (and weight loss) and invariably they will talk about “the practical issues” which get in their way. Namely – travel, finances, equipment, resources and time. So what if we found an easy way to get around those hurdles?

We’re always talking about the time factor – “I just can’t seem to find thirty, forty-five or sixty minutes to do a workout every day.” Well maybe we don’t need to string a whole lot of minutes together, perhaps we could achieve the same (or better) results by exercising in small (very small) installments? Well, research – both scientific and observational – tells us we can.

Metabolic Booster

Did you know that, in terms of energy expenditure (and therefore fat and weight loss), fifteen two minute mini workouts through the day will be just as effective as one thirty minute session of the same activity at the same intensity? In fact, there is evidence to suggest that it will actually be more effective because the mini workouts are constantly giving our metabolism (that rate at which our body expends energy) a kick along. Giddy-up!

120 Seconds Per Hour

As a very rough guide, most of us will spend somewhere around eight hours in the slumber position each day, so in order to illustrate my concept I’ve decided to base this sample program on sixteen two minute mini-workouts (one for each hour we’re not sleeping), using a piece of equipment that we all have access to and an activity that requires virtually no skill, minimal co-ordination and a less-than-Olympian fitness level.

The Two Minute Step Box Workout

While this two-minute concept can be adapted to many pieces of equipment (bikes, treadmills, steppers, rope, cross-trainers, rowers, climbers… etc.) and many activities, I am going with the good old step box today because it’s practical, effective and convenient. I have based my energy expenditure and weight-loss figures (to come) on the individual using a twelve inch (30cm) step box (table, platform, step, chair, bench), the person weighing 80kgs (176lbs) and the step-ups being done at brisk walking pace. That is, step up – both feet, step down – both feet. Keep in mind that (1) the figures I’m providing are very general and to be used as a guide only (2) the higher the step and the heavier the exerciser, the greater the number of calories burned per unit of time – so adjust the figures up or down to suit your situation – and (3) there are also other variables (technique, stepping speed) which will impact on the calories burned. But the energy expenditure and weight-loss figures, along with the workout concept explanation, should give you an idea of what’s possible and what we can do when we ‘find a way’ rather than ‘find an excuse’.

What to Expect?

So let’s put you in the middle of this little example and let’s assume that you keep everything else in your world the same; that is, you maintain your current activity level and your current calorie intake. Let’s also assume that you’re neither gaining or losing significant weight at the moment and that you weigh 80 kilos (176 lbs). The only variation in your current behaviour would be the inclusion of this program. Take a look at these figures:

1. 2 minutes of stepping (as described above) = 29 cals.

2. 29 cals x 16 (2 min. hourly installments) = 464 cals (over the day)

3. 464 (daily cals) x 365 (days per year) = 169, 360 cals (over the year)

4. 169, 360 cals / 3,500 cals (the amount of cals in 1 lb of body-fat) = 48.4 lbs (22kgs)

That is, a weight loss of 48.4 lbs (22kgs) over one year without training like an Olympian, without going to a gym, without being obsessive, without getting dressed up, without starving and without being extreme.

What’s the point?

The point of this little illustration is not that we should all start doing hourly two-minute step-up workouts for the next year (but then perhaps some of us should?). The point is that effective weight-loss does not need to be as technical, complex or as difficult as we often make it. Clearly, the practical reality of doing a program such as this for a year might drive us nuts (or not), but would it work? Yes it would. Anyway, it’s not about this particular program, it’s about the concept – short regular bouts of exercise. Maybe it would be jumping rope, stair jogging or stationary bike instead of step-ups. Maybe it could be three or four minutes bouts, not two. Maybe it would be every second hour and perhaps you’ll do it for eight weeks, not fifty two. Whatever works and whatever you will persevere with.

Why did I choose step-ups for this illustration?

Even though they ain’t always a bunch of fun, they absolutely work. Apart from being accessible, convenient and practical, high steps also burn a shit-load of calories and hit the butt and legs very (very) effectively. I mention that small fact on the off chance that you know of someone who is in need of work in that.. er… region.

See ya.

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