You Can Make Gains in One Hour Per WEEK - Or Ten Minutes a Day

Go to Squarespace.com for a free trial, and when you’re ready to launch, go to www.squarespace.com/bioneer to save 10% off your first purchase of a website or domain.
My ebook, video course, and training program: www.thebioneer.com/product/sft2/
Too busy to train? Perhaps you're just being too ambitious with your training.
In this video, I discuss the surprisingly tiny amount of exercise you can do and still get benefits. If you only have one hour a week to train, or maybe ten minutes a day, is that going to be enough to see any gains? Is there any point?
What is the least you can train and still get results?
My argument is that ANY amount of exercise is still worthwhile. There are a number of big reasons for this. For example: skill learning and mobility gains can CERTAINLY come with just an hour of training per week. And seeing as skill is a component of strength (on any formal lift, at least), this can translate to better performance in the gym.
You can burn a surprising number of calories in just one week, too!
Moreover, training also PREVENTS atrophy. And you can maintain your current muscle with a surprisingly small amount of work.
So, even if it's just 10 minutes, there's always benefit in doing *something*. If you have ten minutes a day, or one hour a week, you are never too busy to train!
What do you guys think?
Thanks to Grant for his epic videography on this one - and amazing jump rope skills! Also to the Fat Zebra cafe in Bicester, and Anytime Fitness Bicester for allowing me to film on their sites. And, of course, Squarespace for sponsoring this video.

[@TheBioneer]

Go to Squarespace.com for a free trial, and when you’re ready to launch, go to www.squarespace.com/bioneer to save 10% off your first purchase of a website or domain.

[@emmanuelawosusi3276]

love the video's

[@MrKrueger88]

I book an ebook but cannot access videos to help with it . Frustrating to say the least . I'm emailed but no luck .😭😭😭

[@emmanuelawosusi3276]

@@MrKrueger88 nice

[@simonmonto]

@@MrKrueger88 you commented a month ago on another video saying he has put A LOT OF KNOWLEDGE into the book. Which means you have read the book? Are you trying to get your money back or are you attempting defamation?

[@TheBioneer]

@@MrKrueger88 Hi! Sorry I took so long to see this and sorry for not seeing your email! Are you struggling to locate them? If you log into the site and then click "My Courses" in the top menu, you should find them there. I hope this helps :-)

[@SaraKkkkkkkk]

I can 100% attest to this. Being a busy mom, stretching every night before bed and a few basic calisthenics moves during the day, has made a world of a difference! I started a few weeks ago and feel like a totally different person.

[@DadBodFit]

Busy dad here, same situation. Stretching everyday has made me feel 10 years younger..

[@Justin-bass]

Well Sara not every guy wants a mom body. Men like to train hard. Deadlift, bench press, squat, barbell rows. It takes more than 10 minutes for us.

[@DadBodFit]

@@Justin-bass I think you missed the point of the video or did not watch.

[@Justin-bass]

@@DadBodFit I watched it white knight. Relax

[@SaraKkkkkkkk]

@@Justin-bass Lol, I never said that, and neither did Bioneer. And having a "mom body" is totally fine, as long as you feel great, have energy for your daily tasks, and are healthy. 😊

[@drewnicely]

Sending this to the people that quit because they feel they aren't doing enough. The perfection mindset holds so many people back from incremental long term improvement. Kudos for making this.

[@7_k265]

Honestly this might not even help them to start again.Because I don’t think I’m ever doing enough so I do more and more.I don’t quit,I do as much as I can,and I strive for perfection.The people who really want perfection will work out as much as they can if they feel like they’re not doing enough

[@snarbywrx]

As my TKD instructors says: Training isn't all or nothing, it is all or something. Don't skip a workout, just start working out and see where it takes you.

[@justinw2232]

Solid advice! 👍🏻

[@DavidTremblay]

Gold

[@greghansen38]

I learned it as, Anything that is worth doing is worth doing half-assed. So, don't skip it entirely just because you can't do it "right".

[@vincentt6009]

I love the grandma stare at 1:22 : she looks stunned by your style.

[@owenbleigh7920]

I thought nobody was going to mention it. Glorious!

[@FreeToBeFitGG]

THIS is why I subscribe to this channel. No other fitness influencer I have found cares more about helping the busy worker AND parent to give us hope that we can still progress or better ourselves! Thank you Adam for your insightful content!

[@amhawk8742]

This is actually really true! I'm 5'7" & a couple years ago I weighed 52kg. From August-November I worked out for 8 minutes a day doing a full body hiit workout I created based off the "7minuteworkout". By November, I weighed 57kg & had abs. That's a 5kg gain in 4 months with LESS than 10 minutes a day! The workout I did was: 1 minute of pushups 1 minute of sit-ups or other ab exercises 1/2 minute side plank each side 1/2 minute superman's or other back exercise 1 minute lunges 1 minute standing on tippie toes / calf raises 1 minute square stance 1 minute dumbbell bicep curls & lateral raises PS I had also been doing martial arts for 1 hour 2 days a week (for the last half a decade) & 20 minutes of stretching every other day on the off days. I also used to ride my bike 10 minutes several times a week to & from my school. But overall, my overall moderate activity level was less than 5 hours a week. The 8 minute workout was the only time I was at an intense activity level.

[@insuchaway]

I like that workout.

[@limo-swine6537]

This actually works better than what people might expect. There was a time when I had time to workout only while bathing. So, I used to take around 20-25 mins for my workouts which used to be supersets of push-ups, pull-ups and squats done till almost failure with no rest between sets. I did this every day and the change was so noticeable after a month that even people noticed it when I was fully clothed too. Even a single set is better than 0 sets. 10 minutes is better than 0 minutes.

[@mhs21981]

I do this too and it saves so much time not resting between sets. Recently tried just doing 2 sets per exercise (sometimes with a light warm up set) and find this helps my focus so much more, and I train closer to failure on each set.

[@andyrandy0815]

I like running up stairs instead of using elevator. Always happy to get a 5 story building like a mall and meet my friends on top

[@john.premose]

Yeah, I have to start putting this into practice

[@beanindividual4000]

No rest between sets is a single set.

[@Jennifer-wr9si]

I like this approach but wonder if it is better to do it all together without rest in a 10-15 minute burst or to do 1 set in the am, 1 set at lunch and 1 set pm. or if it makes any difference at all.

[@benjaminbedingfield2445]

Long and short of it: Do what you can, when you can, with whatever you have. Don’t let the details keep you from doing.

[@Reachermordacai]

New sub here. Your channel is cool. Been doing calisthenics for a year on and off. Started in 2021. I couldn't do a pull up at all, I weighed 115kg in January 2021. I set a goal to do at least 1 pull up with chin over the bar and to lose 15kg. Well, I lost 15kg in 2021 and aim to lose another 10kg this year. I can now do around 7 pull ups with chin over bar and 5 or 6 Chin ups with chest to bar. I achieved this just by doing a little at a time and using easier variations to help build up muscle.

[@M_is_lost]

Yoooo, good luck my man! Funny thing is how you sound like a mass freak mentioning 115kg without context. I lost about ~15 kgs too, and I'm just not trying to be a fitness model/ influencer or whatever, I just want to improve my quality of life.

[@Reachermordacai]

@@M_is_lost Same here, I'm 42 and just want to be functionally fit.

[@ShikokuFoodForest]

I’ve been off training for about 5 years due to injuries and no access to a gym living far out in the countryside. Anyway, I recently started lifting concrete blocks and wood logs since I figured I better start doing whatever and however I can. I set up a pull up bar, but can’t even do one right now. They are tough if you’ve been off training for a long time. It will take persistence and patience. I know the body can adapt and get stronger with slow and steady progressive overload. Let’s do it!

[@Reachermordacai]

@@ShikokuFoodForest Check out a channel called hybrid Calisthenics. He is a great guy and also will teach you all variations of exercises to build you up. Keep it up!

[@ShikokuFoodForest]

@@Reachermordacai Thanks! I’m cleaning out my storage building today to make space for a home gym. I’m planning on making some concrete dumbbells soon. I’ll check out the channel you recommended!

[@safra]

As a parent of three children, I loved that you addressed that most self improvement content is based on being single.

[@XTheSpartanX7]

I used to previously think a 30 minute workout (warmup and cooldown included) wouldn't be enough and now I am blown away by how well it works.

[@marshall322]

absolutely love the high production value in your videos, from the aspect ratio to the sharp-looking new blazer, really makes your videos and information stand out

[@calibreeze007]

Suggesting mobility stretches as priority one is brilliant. The first ability I notice people lose, above strength and speed. And it makes sense as mobility affects both of these as well.

[@cozy1717]

0:31 admit it, we wouldn't have been surprised if there was a Superman symbol under his shirt

[@RyanHamiltonBaker]

I absolutely love the intro to this video. And the content! And that suit. Loving the channel even more since it became your full-time gig!

[@michaelsudsysutherland5353]

"Guerrilla workouts" because sometimes you just need to workout whenever... Between military deployments and having kids, I've learned to seek maximal use of minimal time to maintain and improve. Thank you for promoting such a mindset! Humanity didn't evolve staring at computer screens in small cubicles! As to what exactly to do, well, take your pick... The Bioneer, Pavel, and many more have so many different ideas for 'Simple and Sinister' workouts that don't take a lunch break to knock out....

[@AlecFortescue]

Mike Mentzer and high intensity (not hiit!) training. Yes, you can make serious gains by training to failure in short sessions

[@theOngman]

Powerful message. Anything worth doing is worth at least doing poorly. A little bit is much better than none at all.

[@THEMAX00000]

Great video Adam. It’s also always really cool to see Grant as well. Very timely contact. Also thank you so much for leaving the ad until the end of the video. Because of your courtesy consideration and earnest desire to get people of the best information possible as quickly as possible I made sure to watch the entire video

[@hanjonker886]

Man, your videos are so good! And they're only getting better!

[@gladiatorscoops4907]

Know how you feel bro, as someone who is 40 in a few months and has a 22 month old child the last 2 years have been the hardest training ive ever had to do. Training on 4-5 hours sleep most nights and the only time I can train is the evenings - usually after falling asleep on my child's bedroom floor as I put her to bed most nights has taken me to new mental limits. But I still do it cos I want to stay strong for her. I want to be that Dad at 50-55 who can still play football or basketball with my kid.

[@HibiTeamQueso]

Cheers, that's awesome. Keep going man :)

[@whynot2288]

Love the anamorphic lens. Nice touch. Adds a cinematic feel.

[@raccoons_stole_my_account]

Thanks for another great video, Adam!

[@dmfaccount1272]

You are getting great at putting these videos together!

[@immanuela209]

Been watching you since your first Bruce Lee video, and it’s been insane watching how your channel grow and your video style evolves. And your videos and Grants have better educated me as to what to implement in my own training. Can’t wait to see what else you do!

[@damonplay8185]

Yeah I attest to this. For the last few weeks I've been doing a few exercises every day (from running to walks to basic calisthenics and a few light weights). It hardly amounts to 20min a day but I feel way more motivated, energized and even confident than I did before. Your channel has been a true inspiration, thank you!

[@mossy642]

I’m loving your production on this episode! The microphone sounds great, and the camera quality is sooo much better

[@momentary7600]

Love the improved production value. Feels like I’m watching one of those motivational videos!

[@lucasunlocked8004]

This video has great pacing to it! Loving the progress!!

[@derakles1580]

Great video, great production.

[@offthewall01]

Another great video man, grounded, achievable goals to focus on 👊 thanks for keeping up my motivation!

[@rekindlefitness]

Absolutely fantastic video. Thank you for making it and sharing your knowledge! 👏

[@DTankTopM]

Amazing. The video quality suddenly look so much better. I’m guessing new camera. And again great video and informative 👍

[@prakharmishra3997]

Your quality has improved so immensely over these past few years. I wish you the best for your future work. Keep going!

[@the_musing_kravist]

The grading and aspect ratio really give a different feel to this one. Great video, as usual. 👍

[@tazeking8033]

This video is amazing!! I love the message! Keep it up! :D

[@CoolGeekDefence]

Dude you're straight punches have gotten a lot better recently it brings a smile to my face as a martial artist I love to see the improvement😁

[@Plingdom]

Perfect timing on this video. Thank you

[@johnbradford9235]

Thanks for putting this approach across in a really acceptable way dude. So many people still think working out req's a large chunk of time, when really it doesn't so much. Lends itself nicely to being able to make it a permanent part of life as well. Thanks man 👍. 😎

[@stevenmarshall653]

I've been putting together workouts based on this concept just to practice getting in the work out groove again. And you hit every point and rain I did. Because I based it off of your previous work on training for the environment you're in. This is awesome I'm glad other ppl will get to see this work put in your excellent presentation style

[@DatNiz410]

Peace and blessings to you good sir. Thank you for dropping more really interesting content.

[@jurantechetty9005]

Amazing video Adam , really gave me some answers I was looking for plus some bonus motivation 👊🔥🔥🔥🔥

[@JordanSMagro]

Loved the video, dude

[@saltersa21]

I can't describe how much I appreciate the voice and perspective of this channel. These recent videos have been out of the park.

[@jreverie7018]

awesome video as always 🙂

[@thedon9670]

Getting more and more professional every day! Good work mate :)

[@oumarh.gassama8063]

Yes. Thanks for relentlessly spreading this no-nonsense, straight-to-the-point mentality. I fully concur!

[@HaydaOfficial]

Great content as usual!

[@mokyan7]

Fantastic video and great advice. Some days I just feel burned out or tired so I might throw in a couple sets and then later in the day I’ll do some more and before I know it in the course of the day I’ve done a half hour workout even I didn’t feel like doing anything. Also what a cool intro it’s like you’re Superman.

[@berosar]

the production quality is very nice

[@paulwernichdesigns]

Thanks for your informative and well thought out videos. I have learnt so much from them and your eBook. Your content helps me stay motivated, especially this video, because lately I am finding that my time to train has shrunk with other responsibilities in life. Thanks for the awesome content. Best wishes to you and yours from Cape Town, South Africa

[@marwanyasser5214]

Eeey i like this new way of production man 😃❤ Keep up the good work

[@JTheMotivator]

What’s gud my bro!! Camille & Max from Dual Wellness sent me!! EXCELLENT video!! From T.W.L.G.

[@Vaerrh]

In 2020 I started training seriously at home, I was making good gains. Then I watched one of those perfect routines where a tremendously super fit guy was doing tremendously super fit stuff. What followed was a 2021 winter freeze of physical activity, I was so discouraged by not being half or a quarter as fit as I thought. Luckily, I was also following the Bioneer. Now that I can go out again to swimming pools and gyms, I’m back with a vengeance. Served cold, one happy and grateful step at a time. Thanks Bioneer for your encouraging angle.

[@Uzair_Of_Babylon465]

Fantastic video keep it up your doing amazing job

[@Saiarts_yt]

I remember you did a video on Benefits of doing 100 burpees. This video gave me an idea of how I am going to set my workout training program. Currently back in college full time all in-person classes I would look forward to seeing this content from you onward. It really blessed me today seeing these videos.

[@Panther_heart]

Exactly what I needed ! Thanks so much :)

[@tylergagnon4064]

Loving the content--thank you. Please make a video about the benefits of nasal breathing

[@vasilisalloimonos4548]

i smell anamorphic lens! :p. great work on your videos, nice editing and colour grading.and of course your fitness info on point as always! well done!

[@emilymatt8904]

Just started reading your book. It's worth buying and reading just for the fun footnotes.

[@earlywhite7960]

If you had to watch one KZbin fitness channel this is the one. Thank you Bioneer!

[@bazz9920]

Your content is pure keep going bro

[@mariannalogsdon1286]

Awesome video ❤️🐸

[@haroldfisher7528]

I really love the new camera. Makes a big difference.

[@Mamaofchaos2]

As a mum to two kids this is very good to hear thanks I was feeling not great about only being able to get 4 hours a week done but this actually doesn’t seem to bad now. 🙂

[@willschneider4616]

I'm a pianist and piano teacher, I can confirm maintenance can be achieved at around an hour a week. Just don't tell my students. BTW, it'd be fun to talk about functional strength in fingers and hands and integrate a bit of piano. Hands are absolutely vital to nearly everything we do, and keeping our hands strong, healthy, and capable of endurance should be part of any holistic functional strength regimen.

[@phylippezimmermannpaquin2062]

why would itbe bad to tell your students

[@RDS_Armwrestling]

@@phylippezimmermannpaquin2062 because if you want to be a GOOD pianist, it takes more than an hour per week. It takes an hour a day or more.

[@koganenosenshi1241]

What if i were a student of yours?

[@willschneider4616]

@@phylippezimmermannpaquin2062 I want them to practice more than 10 minutes a day.

[@willschneider4616]

@@koganenosenshi1241 I'd insist that you need to practice more than 10 minutes a day unless there was some extenuating circumstances.

[@Davichiz]

great vibes and message! anything is better than nothing :)

[@theFriendlyGhst]

I used to do micro workouts where I would focus on just one muscle group and my workouts averaged 20 minutes. I got really good results and I think it was due to consistency more than anything else.

[@siddharthan.]

How did you workout like that,,working as a driver i don't have enough time..please help me...

[@wladynosz1565]

Very good video, keep it up! ^^

[@jvvayne555]

I started exercising a little over an hour a night 5 weeks ago, and already see results. I started out slow, but got more intense with the workout. My energy is higher & gets me in the mood to want to run & exercise even longer more frequently.

[@NosePrint]

Thank you for pointing out the time & energy struggles of parents

[@ASmallBlue]

Love the suit and coffee shop! Different and cosmopolitan!

[@nobreveren5264]

0:32 I see what you did there, sneaky superman superfunctional shot XD amazing work as always!

[@magnusdanielsson2749]

I keep a kettlebell in the office that I do some work with a few times a day. It even helped me get past sticking points in shoulder press. Did something like 10-20 reps 3-4 times per day 3-5 times per week. Was pretty surprised how much it helped.

[@PlayfulTraining]

Nice! The carry over or "what the hell effect" of kettlebells are amazing! I've seen similar benefits. Plus the grease the groove style approach you're doing is great for adapting to mechanical tension, and making quick strength gains.

[@AlhamdulillahAkhi]

Awesome cinematography at the start! Looked like it could have been out of Micheal Mann's Heat!

[@babycheesus666]

what a great idea for a video. You're doing the lord's work man

[@tlo1216]

Wow, your film quality has improved so much over the years

[@ShikokuFoodForest]

You are so right! My tendency has typically been an all or nothing approach. Every little bit helps and definitely better than nothing. Often the shorter, more intense work outs are the best. You can do a lot in 10 - 15 minutes if you focus.

[@Natsukiiiiiiiiii490]

Sometimes I just practice my calisthenic movements while my coffee is boiling, or I'll do some light stretching while I'm reading. You can always find a few minutes a day to train

[@deedslectures1623]

This man continues to amaze.

[@Vijay-zt6ws]

Love your content ❤️ Can you make a video about getting back to training after a arm injury (or injury of anytype) ?

[@waylander73uk18]

If I ever get caught spilling into my lunchtime (when I normally workout) due to overrunning meetings if I have just 30 minutes I'll stretch for a bit then do 10 minutes of burpees (that feels like a full workout) then shower - job done. Love the vids, analytical breakdown and overall style and delivery.

[@kjmcc]

Fantastic Adam

[@philmcmeel8530]

Adam, you are the best

[@kristicarouth5085]

I am a busy nurse that works about five 12 hour shifts a week. I was only working out on my days off for about 45 minutes for the last 2 yrs. I stared doing things all through out the day a few months ago. Taking 5 minutes here, ten here, then doing a full workout on my days off. I've had more results doing this in the past few months than I have in the last two years. And my recovery is much faster. Definitely something small every day is awesome and amazing.

[@merlinporterarts]

This is my kind of fitness vid as a parent to a 3 yr old and a being a freelancer..time is of the essence. Also makes me realise there are loads of moments in the day I could easily make use of for some movement. Zebra cafe is now on my sketch hit list too..(I sketch a lot of cafes in person when I go for a cuppa and I'm only in Oxford)..maybe I'll add you into the sketch! 😁

[@joennejordbaer]

Love the massage. No workout to small to skip!

[@craigturner2235]

Used to drop and do multiple sets of pressups a day starting at a goal like 100 a day and built up to 2000 a day got great results from it and got crazy fit too now I do full body 2x week takes 1.5 hours to 2 hours love it and still got loads of time for the family helps owning own business and an understandable wife thanks again great video

[@sarthakmishra3505]

your videos are very informative and creative, one small suggestion I would like to give you is start Summarrising the whole video and important points in 3-4 lines at the very end of the video. This will be really beneficial for us , sir .

[@wobbly_spoon]

This is shot so well it genuinely feels like a movie, Grant smashed it for sure

[@warner72]

I've been inspired by this video as well as Bioneer's 'workouts spread across the day/3-4 mini workouts' content. When properly executed, one can definitely get some great stimulus in 10 Minutes. Whether to 'Grease the groove'/maintain or even gain as he describes. I.e 10 mins of 2-3 long sets of an exercise till failure or rower or burpees session. (Key being proper exertion during the 10 minutes).

[@user-qq4mg7um5u]

You have some of the best down to earth videos that address exercise for real people.

[@milosstojsin6099]

Ever since I became a father, for a couple of years, I've been trying to get into fitness again and remain continuity. I started many times but failed since I don't have time for 1 hour training sessions like before. In the end, when I introduced mini workouts into my routine, I am getting the best results, even compared to when I did the "normal" fitness in a gym. So, using the time whenever you can, sometimes 10 min, others 30-40 min, giving your best and maintaining continuity will have a great impact. The most important part is to be persistent and not give up.

[@jonathandargo7211]

Love the comment regarding kids, I have 4, and many KZbin videos don't seem they understand this dynamic

[@Gauravkumar-ms1wp]

Powerful delivery

[@clintw9132]

I do 6 to 10 workouts of 4/5 minutes everyday I am sticking with 1 to 2 sets of 12-15 reps. I mix it up with tons of variations

[@worldofkyle7227]

May you do a video about how bike (bicycle) riding is beneficial? Keep up the good work too 👍

[@loveandgamingxx1744]

I needed this video

[@danielbooth1266]

Could you make a few follow along workouts- both of the 10 minute a day type and a longer 30-45minute variety?