I can’t help but shake my head and chuckle when I see fitness headlines like the following roll across my news feeds (actual headlines):
- 10 Best Lower Ab Exercises
- 14 Hip Exercises: For Strengthening and Increasing Mobility
- 15 Best Exercises to Lose Belly Fat
It’s not that the exercises listed in those types of articles are necessarily bad. Well, usually one or two of them are. But most are fairly reasonable movements.
What I find entertaining is that the articles and programs are all far more complicated than what is actually necessary to accomplish the same outcome. And while I’m sure that plenty of people try the suggestions once, I’d be willing to bet more than a few pennies that the adherence rate drops off significantly after that first session.
Because, ultimately, complex training is difficult to follow unless most of the rest of your life is super simple. And since most of our lives aren’t exactly super simple, that leads to the biggest problem:
Inconsistently following a (great) program = minimal results
On the other hand:
Consistently following a (mediocre or better) program = reasonable to great results
A better solution
So here’s my favorite super simple workout template to combat that complexity and help you with your consistency. It includes only five exercises (which you get to choose) but still works your entire body.
Step 1: Choose one exercise from each of the following five categories.
- Upper body push (e.g. pushup, bench press, military press, jerk)
- Upper body pull (e.g. pullup, row, curl)
- Squat (e.g. back/front/zercher squat with a barbell; goblet squat, double kettlebell squat)
- Hinge (e.g. deadlift, single-leg deadlift, 2-arm kettlebell swing)
- Rotation/counter-rotation (e.g. get-up, windmill, 1-arm plank)
Step 2: Set a timer for 30-45 minutes (or whatever you have time to do).
Step 3: Perform 5 reps of each exercise in an easy circuit until time expires. An “easy circuit” means resting enough between exercises to be able to carry on a conversation. Probably a minute or two, perhaps longer depending on the weights you choose.
Step 3 (alternative): Follow the easy circuit suggestion but change the reps and weight as follows:
- Do 2 reps of each exercise.
- Do 3 reps of each exercise.
- Do 5 reps of each exercise.
- Increase the weight on all exercises.
- Repeat the process one or two more times.
And… that’s it.
Simple. And repeatable. Which means you’re likely to stick with it. Results will follow!
Putting it into practice
If your goal is increased strength, stick with the same exercises for 12-16 sessions (3-5 weeks) or longer. Choose moderately heavy weights—something with which you could perform 6-8 reps—and rest 2-4 minutes between exercises. Increase the weights when you notice that they feel easier.
If your goal is improved cardiovascular or local muscular endurance or if you’re looking for some variety or a stand-alone workout while on vacation, change up the exercises as you prefer. Choose moderate weights—something with which you could perform 10-12 reps—and rest 30 seconds to 2 minutes between exercises.
If your goal is fat loss, stick with the strength-based option above. And lets chat about your nutrition… 😉