1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of my Heart Radio. 2 00:00:09,520 --> 00:00:14,840 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. If 3 00:00:14,880 --> 00:00:18,239 Speaker 1: you've listened to any of my episodes, you know by 4 00:00:18,320 --> 00:00:21,600 Speaker 1: now that I am a big believer in shorter workouts. 5 00:00:21,880 --> 00:00:24,720 Speaker 1: I am a big believer in doing a lot of 6 00:00:24,760 --> 00:00:28,080 Speaker 1: your exercise at home. That's not to say we don't 7 00:00:28,080 --> 00:00:30,319 Speaker 1: go to the gym. It's just change happens at home. 8 00:00:30,600 --> 00:00:32,520 Speaker 1: And we can get a heck of a lot more 9 00:00:33,080 --> 00:00:37,160 Speaker 1: exercise in when we do it in short chunks throughout 10 00:00:37,240 --> 00:00:39,959 Speaker 1: the day, in the privacy of our own home, as 11 00:00:39,960 --> 00:00:43,080 Speaker 1: as simple as that, okay. And I am a big believer, 12 00:00:43,280 --> 00:00:48,000 Speaker 1: so much so that my new book, The micro Workout Plan, 13 00:00:48,640 --> 00:00:50,840 Speaker 1: is coming out in April, and it has a bunch 14 00:00:50,960 --> 00:00:54,840 Speaker 1: of five minute actually thirty different five minute workouts in it, 15 00:00:54,920 --> 00:00:58,080 Speaker 1: and I talk about the value and the research behind 16 00:00:58,120 --> 00:01:01,920 Speaker 1: shorter workouts. And when the number one reason people give 17 00:01:02,000 --> 00:01:06,480 Speaker 1: for lack of exercise is time, Holy cow, isn't that 18 00:01:06,480 --> 00:01:08,920 Speaker 1: great news? Isn't it great news that you can do 19 00:01:09,000 --> 00:01:11,480 Speaker 1: it at home, You can do shorter workouts throughout the day, 20 00:01:11,760 --> 00:01:15,240 Speaker 1: and that three five minute bouts of exercise has the 21 00:01:15,319 --> 00:01:19,840 Speaker 1: same essential benefits as one continuous fifteen minute session. It 22 00:01:19,959 --> 00:01:22,800 Speaker 1: does not have to be continuous, and I am living 23 00:01:22,800 --> 00:01:25,360 Speaker 1: proof of that. I've been doing sets of push ups, 24 00:01:25,440 --> 00:01:28,080 Speaker 1: as I've talked about in other episodes in the push 25 00:01:28,160 --> 00:01:32,720 Speaker 1: up episode, for decades. I've done shorter core routines throughout 26 00:01:32,760 --> 00:01:35,959 Speaker 1: the day for decades. Sure I still go to the gym, 27 00:01:36,000 --> 00:01:38,200 Speaker 1: but that's a couple of times a week. I mean, 28 00:01:38,319 --> 00:01:40,680 Speaker 1: it's my job, so I go more often than most people. 29 00:01:40,880 --> 00:01:43,440 Speaker 1: But for most people, even if you go to the 30 00:01:43,480 --> 00:01:47,520 Speaker 1: gym three times a week, doing those shorter workouts at 31 00:01:47,640 --> 00:01:51,840 Speaker 1: home is going to get you in ridiculously healthy shape. 32 00:01:52,440 --> 00:01:55,080 Speaker 1: It's micro workouts. It's building the end of your day. 33 00:01:55,280 --> 00:01:57,559 Speaker 1: That's how we used to do it. And given our 34 00:01:57,680 --> 00:02:01,200 Speaker 1: new sitting and and just crazy zy, hectic schedules that 35 00:02:01,320 --> 00:02:04,160 Speaker 1: so many people have, technology has made it worse, I'd argue, 36 00:02:04,240 --> 00:02:07,720 Speaker 1: not better. This is great news. So I'm gonna give 37 00:02:07,720 --> 00:02:10,120 Speaker 1: you a bunch of workouts in different shows, and this 38 00:02:10,200 --> 00:02:12,919 Speaker 1: is one of them. So this is the six minute 39 00:02:13,440 --> 00:02:18,000 Speaker 1: total body body weight circuit. And what I love our 40 00:02:18,160 --> 00:02:22,280 Speaker 1: workouts that involved no equipment. I love the shorter workouts 41 00:02:22,320 --> 00:02:26,800 Speaker 1: and utilizing those exercises that as I say, are tried 42 00:02:26,840 --> 00:02:29,880 Speaker 1: and true. They've been around forever for a reason. They work. 43 00:02:30,120 --> 00:02:32,280 Speaker 1: You can do them anywhere at any time. You can 44 00:02:32,360 --> 00:02:35,640 Speaker 1: modify them so that if you're just starting out, they work. 45 00:02:35,880 --> 00:02:39,160 Speaker 1: If you're super advanced, you can modify it accordingly. And 46 00:02:39,600 --> 00:02:42,799 Speaker 1: they work. And a lot of people say to me, 47 00:02:43,000 --> 00:02:46,240 Speaker 1: oh my gosh, your book can't possibly be right shorter workouts. 48 00:02:46,240 --> 00:02:50,320 Speaker 1: How can I possibly get in shape or see results 49 00:02:50,600 --> 00:02:54,200 Speaker 1: from shorter workouts? Because it's about consistency, people, It's about 50 00:02:54,200 --> 00:02:58,800 Speaker 1: excessive moderation. Okay, it's about doing a little bit of 51 00:02:58,840 --> 00:03:02,800 Speaker 1: exercise frequently, doing a little bit a lot, not a lot, 52 00:03:02,919 --> 00:03:05,080 Speaker 1: a little bit. So yes, you can still go to 53 00:03:05,080 --> 00:03:07,480 Speaker 1: the gym, but do a lot of this stuff at home, 54 00:03:07,560 --> 00:03:11,960 Speaker 1: the shorter workouts, and you will see incredible results. So 55 00:03:12,000 --> 00:03:14,560 Speaker 1: what I have for you today, it's gonna sound so basic, 56 00:03:14,880 --> 00:03:19,120 Speaker 1: so easy, try it and let me know what you think. Okay. 57 00:03:19,160 --> 00:03:22,840 Speaker 1: And I love lifting weights, I love using different pieces 58 00:03:22,880 --> 00:03:26,880 Speaker 1: of equipment, but I also love and know that the 59 00:03:26,919 --> 00:03:29,640 Speaker 1: type of workout I'm gonna give you is what has 60 00:03:30,280 --> 00:03:33,680 Speaker 1: really made all the difference in my life in my routine, 61 00:03:33,680 --> 00:03:36,080 Speaker 1: because it's the base of strength, and it's something that 62 00:03:36,160 --> 00:03:38,800 Speaker 1: again when it comes to consistency. I don't always have 63 00:03:38,840 --> 00:03:41,600 Speaker 1: access to the gym, but I got body weight and 64 00:03:41,640 --> 00:03:45,360 Speaker 1: I've got my body weight exercises. So six minute routine 65 00:03:45,600 --> 00:03:47,800 Speaker 1: and it's gonna have cardio, it's gonna have upper body, 66 00:03:47,840 --> 00:03:49,880 Speaker 1: it's gonna have lower body, and it's gonna have core. 67 00:03:50,440 --> 00:03:54,000 Speaker 1: Those four things. Circuit training. I talked about it on 68 00:03:54,120 --> 00:03:56,680 Speaker 1: so many different episodes because the research is so strong 69 00:03:56,920 --> 00:03:59,480 Speaker 1: that mix your cardio and your strength together. If you're 70 00:03:59,560 --> 00:04:02,160 Speaker 1: pressed for time, which most people are, so you're gonna 71 00:04:02,200 --> 00:04:04,920 Speaker 1: get heart health, you're gonna get your cardio vascular benefit, 72 00:04:04,920 --> 00:04:09,120 Speaker 1: you're gonna get strength benefit. And doing cardio interval and 73 00:04:09,160 --> 00:04:11,120 Speaker 1: an upper body and a lower body and a core. 74 00:04:11,240 --> 00:04:14,520 Speaker 1: Now you've hit your total body. So here we go. 75 00:04:14,880 --> 00:04:18,320 Speaker 1: Thirty seconds you warm up jumping Jack's. Thirty seconds of 76 00:04:18,400 --> 00:04:20,680 Speaker 1: jumping Jack's. That's gonna get the body going. It's the 77 00:04:20,720 --> 00:04:24,200 Speaker 1: perfect way to start get that blood flowing. Then you're 78 00:04:24,200 --> 00:04:27,920 Speaker 1: gonna go two squats body weight squats. And I want 79 00:04:27,920 --> 00:04:30,400 Speaker 1: slow people. I'm not a big and I don't want 80 00:04:30,400 --> 00:04:32,240 Speaker 1: as many reps as possible. I want you to go 81 00:04:32,360 --> 00:04:37,000 Speaker 1: slower rather than faster. Thirty seconds body weight squats. Then 82 00:04:37,000 --> 00:04:39,159 Speaker 1: you're gonna drop to the floor. You're gonna do push ups. 83 00:04:39,160 --> 00:04:41,520 Speaker 1: If you're just starting out, you can do them on 84 00:04:41,560 --> 00:04:44,080 Speaker 1: your knees, perfectly fine. If you want to make them 85 00:04:44,080 --> 00:04:48,640 Speaker 1: more advanced, perfectly fine. Push ups thirty seconds, and then 86 00:04:48,680 --> 00:04:51,920 Speaker 1: you're gonna flip over. You're gonna finish up with bicycle crunches. 87 00:04:52,480 --> 00:04:56,800 Speaker 1: So thirty thirty, thirty thirty, let's go over one more time. 88 00:04:56,920 --> 00:05:00,960 Speaker 1: Thirty seconds jumping. Jack's cardio burning some he's getting warmed up. 89 00:05:01,279 --> 00:05:06,640 Speaker 1: Thirty seconds squats, slow it down, slow reps. Then I 90 00:05:06,680 --> 00:05:11,440 Speaker 1: want push ups. Okay, upper body, you're getting chest, shoulders, triceps, 91 00:05:11,480 --> 00:05:15,360 Speaker 1: and you finish up with bicycle crunches. That formula, by 92 00:05:15,360 --> 00:05:18,240 Speaker 1: the way, you can use for so many different workouts. 93 00:05:18,279 --> 00:05:21,000 Speaker 1: And I will and I will give you more. But 94 00:05:21,080 --> 00:05:24,160 Speaker 1: trust me, those of you listening who are saying it's 95 00:05:24,200 --> 00:05:29,760 Speaker 1: not enough, it's not hard enough, listen. It's about consistency. 96 00:05:30,080 --> 00:05:34,800 Speaker 1: It's about doing these exercises with good form, all right. 97 00:05:34,880 --> 00:05:38,240 Speaker 1: And I want three rounds, simple math, thirty seconds each. 98 00:05:38,600 --> 00:05:42,520 Speaker 1: One round is two minutes. I want three rounds, three sets. 99 00:05:43,000 --> 00:05:44,400 Speaker 1: If you want to do eight minutes, you want to 100 00:05:44,400 --> 00:05:46,359 Speaker 1: do ten minutes. Be my guest, but this is a 101 00:05:46,400 --> 00:05:48,840 Speaker 1: six minute routine for the vast majority of people. You 102 00:05:48,880 --> 00:05:51,080 Speaker 1: can always make it longer. You could even make it shorter, 103 00:05:51,080 --> 00:05:53,039 Speaker 1: but I want six minutes. I want three rounds. I 104 00:05:53,080 --> 00:05:55,400 Speaker 1: like the three sets, right, And so when you're done, 105 00:05:55,440 --> 00:05:58,960 Speaker 1: you will have done three cardio blasts with the jumping jacks. 106 00:05:58,960 --> 00:06:01,640 Speaker 1: You will have done squats three times. You will have 107 00:06:01,680 --> 00:06:04,159 Speaker 1: done push ups three times. And one of the most 108 00:06:04,240 --> 00:06:09,880 Speaker 1: effective abdominal exercises that requires no equipment is that bicycle crunch. 109 00:06:10,160 --> 00:06:13,400 Speaker 1: And take your time with that bicycle crunch as well. 110 00:06:13,680 --> 00:06:18,919 Speaker 1: All right, six minute total body body weight circuit anywhere, 111 00:06:18,960 --> 00:06:24,640 Speaker 1: any time, any level of fitness, and it works. There 112 00:06:24,640 --> 00:06:27,200 Speaker 1: you go. Thank you so much for listening. I love 113 00:06:27,240 --> 00:06:29,279 Speaker 1: these short episodes. I hope you do too. I also 114 00:06:29,360 --> 00:06:31,360 Speaker 1: love the longer ones. We're gonna do both a little 115 00:06:31,400 --> 00:06:36,080 Speaker 1: of everything. Variation key to success in exercise and everything 116 00:06:36,640 --> 00:06:40,120 Speaker 1: in my experience. All Right, I am Tom Holland if 117 00:06:40,120 --> 00:06:42,680 Speaker 1: you haven't rated the show, I so appreciate it. When 118 00:06:42,720 --> 00:06:45,839 Speaker 1: you do, so, please take a second just rate the show. 119 00:06:46,240 --> 00:06:49,680 Speaker 1: Comments are greatly appreciated as well. Questions leave them for me. 120 00:06:49,760 --> 00:06:53,239 Speaker 1: I answer them on a future listener mail bag. Show. 121 00:06:53,800 --> 00:06:57,240 Speaker 1: I love what I do, and my goal is to 122 00:06:57,240 --> 00:07:00,240 Speaker 1: help you look better, feel better and live long. I 123 00:07:00,279 --> 00:07:02,440 Speaker 1: have the greatest job in the world. I am Tom Holland. 124 00:07:02,720 --> 00:07:13,080 Speaker 1: This is Fitness Disrupted. Believe in yourself. Fitness Disrupted is 125 00:07:13,120 --> 00:07:16,600 Speaker 1: a production of I Heart Radio. For more podcasts from 126 00:07:16,600 --> 00:07:20,320 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 127 00:07:20,600 --> 00:07:22,760 Speaker 1: or wherever you listen to your favorite shows.