If you caught my article on breaking free from the pause button mindset, then you’re familiar with the bare minimum concept. Having a bare minimum keeps you from completely switching off, helps you build consistency, and helps you create momentum by being just a little bit better everyday.
The bare minimum concept can be applied to your fitness and your nutrition habits, but today I want to focus on the fitness side of things. These are 3 minimalist workouts that I have my actual clients doing and they are perfect for when you’re short on time, equipment, or motivation. If you’re travelling and don’t have access to the normal gym you use, a bare minimum workout can take place of a normal workout and keep you on track. The same can be said if you’re too busy to make it to the gym, or perhaps not feeling motivated for a full workout and need something quick instead.
Save these Bare Minimum workouts for all the times your you need to turn down your fitness dial to keep from completely switching off!
The Ultimate Bare Minimum
Having no time is suddenly not an excuse with this workout. You can perform this in under 2 minutes and you’ll be surprised how great you feel after. Infinitely better than just switching off for the day!
Perform 1 set of each exercise without rest in between. Each rep should be performed slow on the way down (eccentric), and explosive on the way up (concentric). If push-ups on the floor are tough for you right now, start with your hands elevated on the side of the bed, chair, or on the wall, and slowly work your way lower.
Body Squats - 1 set to failure
Push-ups - 1 set to failure
The Body Weight Minimum
If you have a little more time and energy, but no equipment, try this body weight routine. One round only takes 3 minutes, so you can go through this as many times as you want depending on how much time you have.
Perform 30 seconds of each exercise without rest in between, resting at the end of each round for an additional 30 seconds. Each rep should be performed slow on the way down (eccentric), and explosive on the way up (concentric).
Body Weight Reverse Lunge - 30 sec
Alternating Single Leg Plank - 30 sec
Body Weight Single Leg Deadlift - 30 sec
Push Up - 30 sec
Body Weight Squat - 30 sec
Back Widow - 30 sec
The Resistance Band Minimum
A resistance band is one of the easiest and most versatile pieces of equipment you can add to your collection. You can use them on their own, or add resistance to make any exercise exponentially tougher and they're easy to store at home or in your travel luggage. One of the first things I have my new clients do is buy a resistance band! This circuit again only takes 3 minutes to complete and you can do as many rounds as you have time for!
Perform 30 seconds of each exercise without rest in between, resting at the end of each round for an additional 30 seconds. Each rep should be performed slow on the way down (eccentric), fighting the resistance of the band, and explosive on the way up (concentric).
Superband Air Squat - 30 sec
Superband Overhead Lat Pull Apart - 30 sec
Superband Good Morning - 30 sec
Superband Squat & Press - 30 sec
Superband Monster Walk - 30 sec
Superband Seated Row 30 - sec
Having no time, energy, or motivation no longer needs to be a reason to miss a workout with these Bare Minimum routines. Keep them in your arsenal so you can break out of the pause button mentality and practice turning down your dial instead of switching all the way off.
Want help becoming the healthiest, fittest, strongest version of you?
Most of us know that eating well, regular activity, and managing our sleep and stress levels are important for a healthy life. Still, we struggle to apply that information into our already busy lives. That's why the Profectus Fitness coaching programs help you create a strategy to lose fat, get stronger and improve your health, all in the context of your own life. We know that's the only way to keep these changes for good, no matter what situation you're in.