Transform Your Life with this Minimal Training Routine (Science Based)

This workout is perfect regardless of your ability or fitness. Scale to suit your goals!
TRY MY WORKOUTS: www.bodyweightwarrior.co.uk/app
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INSTAGRAM: @TheBodyweightWarrior
thebodyweightwarrior
FULL EXAMPLE WORKOUTS HERE: www.bodyweightwarrior.co.uk/blog/minimalist-daily-workout
20 MINUTE EXAMPLE WORKOUT: kzbin.info/www/bejne/iKrTaGmOm8iFY80
This routine is about compounding in two ways. First, we’re stacking multiple methods together to get a great overall effect on our health and fitness. These include:
Getting outdoors in nature, Increasing daily acitivty and step count, Training aerobic energy system, Getting stronger and building muscle, Improving range of motion, Breath work and mindfullness
Second, we’re doing something to improve every day habits and these small efforts add up to big changes (compound) over time.
Use this as your main training if you want to build general health and fitness or as active recovery to complement your main training program.
References:
www.ncbi.nlm.nih.gov/pmc/articles/PMC8125471/
www.thelancet.com/journals/lanpub/article/PIIS2468-2667(21)00302-9/fulltext
www.jacc.org/doi/10.1016/j.jacc.2014.05.026
pubmed.ncbi.nlm.nih.gov/25082581/
pubmed.ncbi.nlm.nih.gov/29425700/
bjsm.bmj.com/content/57/18/1211#F3
pubmed.ncbi.nlm.nih.gov/29506306/
www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/
TIMESTAMPS:
0:00 No Gym, No Time, No Problem
0:20 Why Nature Is The Best Gym
0:45 Why You Should Increase Your Aerobic Capacity
1:55 How To Get Strong With Minimal Effective Dose
3:19 Try These Example Micro Strength Sessions
3:38 Improve Flexibility To Move Better
4:09 What Does Minimal Flexibility Look Like?
4:29 Use Breathing To Move and Meditate
5:01 How To Apply The Routine
5:38 Let Me Know Your Approach!

[@BodyweightWarrior]

I’ve been loving this “walking workout” lately. You can get creative and make it your own but if you want some examples, check the blog post: www.bodyweightwarrior.co.uk/blog/minimalist-daily-workout

[@bryguy9159]

Here is the condensed Workout for those who need it Aerobic 10-20 mins -i.e walking, running, tempo running Strength 2-3 exercises -2-3 sets of 6-10 reps -i.e. Pullups, pushups, rows, ATG split squats, hinge/RDL, pistol squats (scale to the desired difficulty) Flexibility 1-3 exercises -2-3 sets 20-30s -i.e. lunges, side squats, hip-openers, shoulder stretches Breathing 5-10 mins -i.e. Mindfulness, breathe in for 3s hold for 5s while walking Total Time- 40-60 minutes Can't wait to try this, props to Tom for this awesome routine!

[@domainofscience]

This is cool! And really nicely shot

[@BodyweightWarrior]

thanks!

[@prabhjotkaurarora1232]

Our weekly dose of caoch molly is here guys!!!!

[@chikara2392]

You're really the man, with your chilled approach and attitude towards fitness as lifestyle and not as means to punish or change something wrong in you, you managed to make me enjoy it since before COVID. Thanks Tom, keep going, you've been the reason for many to start enjoying movement again.

[@BodyweightWarrior]

Love it. I always think of it as Socrates said “It is a a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”

[@TimBelchamber]

You've absolutely smashed this video! Great value & pace! 🎥

[@IvanGrande]

Your channel has arguably been in my top 3 most valuable channels over the past 3-4 years. Much love.

[@avisavis123]

Many fitness influencers fail to address something (Normal people cannot spend lot of time in the gym/working out) and get stuck on the nitty gritty details. This often overwhelms people like me. But to recognize and go further to create a specific routine that can suit even the most busiest guy in the world + Motivating people that it is not so hard as people make it to be = That my friend is specctacular. This channel has been a delight to watch. Please keep doing what you do. You really do help us become better!

[@safa90]

Thanks for easy breakdown, and great visuals and editing!

[@yamsm5823]

What an incredible video Tom, thank you so much! I love your perspective on fitness and this looks like a perfect training for my mornings, a simple walk with the dog has become much more more fun and active, helping me starting my days even earlier

[@Yoakemaee]

Holy the quality of this video is amazing. Happy to see you back.

[@polgzz]

Video production quality 📈

[@yamsm5823]

This is one of the most incredible videos I've seen why doesn't it have millions of views!? It helped me so much Tom❤ thank you!

[@emeliasoderlund]

So beautifully filmed!

[@Hustrulill]

I just love everything about this video. The content is awesome, such an holistic approach to fitness and wellbeing and, as always, presented in such a clear way. The scenery is amazing. ❤

[@SocerGG]

In all my years surfing the fitness space I've come across a lot of great content but my goodness this is next level... To see this level of quality in every aspect of the video from the visual to the information is just absolutely brilliant! You've outdone yourself Tom... Love from Lithuania

[@BodyweightWarrior]

Wow, thank you!

[@EnvelopeWizard]

this is great thanks for this!

[@niklaskummer2340]

Loved it, my man!! This routine covers a lot when it comes to health and well being :) nature, sunlight, physical and mental exercises... and only 1 hour

[@mikolajochocki2810]

Incredible video quality!

[@fitat4224]

I agree with you 100%! I have been doing this for a couple of years. I am 49 with 2 teenagers and a full time job and also their taxi on the weekends. It’s hard to find time. I got a beagle 2 years ago and promised to walk her every morning before work. At first I dreaded getting up half an hour earlier but now I love it. It’s a great way to start your day. Then I just do 6 body weight exercises 3 times per week and 5-10 mins stretching each night before bed. I also do deep squat for my stretches. It’s a great lower body and lower back stretch. It definitely compounds over time. If you add in intermittent fasting as I did I am still ripped at 49👍 Also great filming quality!

[@send2jamestyler]

Thanks Tom for this awesome perspective on staying or beginning to stay fit. Would be nice to give some pointers according to age.

[@michaelclarke9937]

I am recovering from an ACL surgery, so this is perfect. Thank you for sharing the knowledge.

[@willemgroen7546]

Great video mate!

[@skyfullofghosts]

Thank you! I moved to uni last month and have been having a hard time incorporating exercise into my new busy schedule. Looking forward to trying this! :)

[@georgethomasmaguire]

Excellent vid Tom!

[@tommywei4165]

your video quality seems to have really improved

[@sarafam330]

Wow! Tom es el mejor video que simplifica los pilares de la salud de todos los tiempos! Muy agradecidos 👍👍👍👍

[@Pushups__Pullups]

AWESOME video-great evidence-based content, great vibe. LOVED the outdoor locations. Covers all the bases! I will be sharing this one with many people. Thank you, Tom!

[@BodyweightWarrior]

Outdoor training is the best 👍

[@nathanielsimha7580]

Great video. Well done. I’m a yoga and breathwork teacher (since 2012) who also trains strength and running. Couldn’t agree more with everything discussed here.

[@Nikua13]

A good day when you post, Brother. God bless and keep you and yours. Your information is both helpful and transformative. I am a chunk working on it. Your guidance and demeanor are very helpful. Keep up the good work!

[@BodyweightWarrior]

I appreciate that

[@laco254]

Fantastic work

[@Matt_Alaric]

This whole video has a very zen feeling to it.

[@rasadnyajoshi8292]

Thanks ❤

[@MrDmitry4ever]

this is top notch production my man! keep it up!

[@BodyweightWarrior]

Appreciate it!

[@Ghostracer786]

Awesome video!!!

[@leggermentesara]

Amazing video🔥

[@trainingwood]

Amazing video Tom you really reached some new heights in your journey and I really admire all the wisdom that came with it.

[@BodyweightWarrior]

I appreciate that!

[@hamzajaved2773]

Great video, also completely agree with the message. We can make big improvements from training just a few sets a week, if we stay consistent with it. Small changes lead to big results over time!

[@dlr7124]

Big fan of your workouts especially the follow alongs. Looking forward to more. Hope you can add core workouts too ❤

[@BodyweightWarrior]

More to come!

[@jurcany]

I'd LOVE a video explaining a minimal flexibility workout. Not too long that it's daunting but maybe not just a simple followalong (although that could be nice too). Besides that, great video!

[@kydzs]

Love your content Tom

[@dimitrasabani6065]

You're the best ❤️

[@LoveAorHateA]

That was a great outdoor video ❤️🤩 I instantly wanted to go out :)

[@ericpatterson5050]

Awesome video Tom and Molly!🙌🏿💪🏾🧘🏾‍♂️😊💜🎃

[@pedroanjos8385]

Great, simple advice.

[@amandamarshall7271]

Awesome, gona try make sure we get out in nature err day!

[@saurabhbhartiya8057]

very good filming in nature. good information

[@hasakiigaming4633]

Actual legend Tom, I reckon your videos are so good, im quite active maself and I love that your so keen on mobility, I reckon it’s such an important part of life. Your videos look so professional it’s awesome🤙🏻

[@BodyweightWarrior]

Much appreciated

[@e.a.2359]

Very good 👍

[@pierrezhu934]

Great video! I've always struggled with training, so the result was "not consistent", so i changed my programming into daily minimal training, it worked so well, I can do these workout daily without thinking too much(I do the same thing everyday, that reduce my mental burden), And the most important thing is to start easy, "easy" for me equals consistency, you can always add intensity\volume when you are ""good"" at it

[@BodyweightWarrior]

Love it, couldn’t agree more

[@cumwotmayinat]

Honestly, one drop set to failure twice a week is all that's needed for strength. I do one sprint session a week and try to walk plenty and stretch everyday. Too much excercise can be unhealthy in the long run so love the concept of this video 👍🏻

[@Talalter_naturopath]

i like to do 3 times a week strength training with ring mu+shrimp squat and 2 days a week some jump rope+yoga and daily walk

[@jeffweidmann7028]

Great video Tom! This really resonates with me and the steps I’ve been taking (no pun intended. Haha) to improve my overall health and build good habits and routines for vitality and longevity. This was such a great concise video that drove home multiple key points into 1 easy to do workout. Love it!! I try to incorporate walking in nature with my calisthenics and mobility workouts. I’ve recently started doing 30 minute heavy club workouts too, which I’m already noticing the benefits of. Keep up the great content!

[@BodyweightWarrior]

Love it. It’s essentially what I’ve been doing whilst walking the dog to get the most out of the time. Clubs would be a great addition here

[@balazsbrankovics2996]

Amazing video! It is quite similar to my minimalistic routine at the moment. 2 days of 2 sets of push, pull, squat, (core if not covered elsewhere), 1-2 sessions of medium to intense cardio per week. Plus 1-3 stretches. It gets you a long way in a few months. Especially the beginner group (up till muscle up and pistol squat.) It also leaves room for a fun day, climbing for me.

[@BodyweightWarrior]

Love it. This done is consistency will give much better progress than those who hit it hard with something unsustainable for a few months

[@limtatkuan7855]

Nicely filmed

[@bodyweighthonestly]

Gold

[@ozogula64]

Your the man……enjoyed your video.

[@colettekitlas4746]

Thanks, Tom for this outdoor workout. I plan to use it when taking my grandchildren out to the playground. There are plenty of trees, benches and play equipment for me to have fun with this. 🙂 Colette

[@BodyweightWarrior]

Love that!

[@shashankvats753]

*Hi Tom, please reply* : I want to start doing your follow along routines but their are so many and all of them are useful, so which one should i pick and stick to and then at what intervals should i change them?

[@BodyweightWarrior]

Try some out and see how they feel on your body. Something is better than nothing so try 1-2 a week and add more in if you need

[@geburu]

Thank you for putting this video together! I want to clarify something: If you’re doing a full body, you would alternate A B A in a week and if you do the upper lower it would be U L Rest U L? Cheers from Vancouver!

[@hopelessatusernames]

I've just finished reading Peter Attia's Outlive and have to come to the conclusion this is the way to go. Train like this throughout life and you'd be a very healthy 80 year old

[@BodyweightWarrior]

I’ve listed to him but will add the book to the reading list

[@Biffen1812]

Amazing video as always, where was this video filmed?Looks like such a beautiful area

[@BodyweightWarrior]

Around Dorset 👍

[@ACarpenter89]

So do we do this whole routine How many days per week? Like we do it daily or three times a week or twice a week or what?

[@dust_to_dust]

Excellent hair on ya, man. I look forward to re-watching this and seeing if I can incorporate it (since I'm currently at work). I might have to add some sprinting in if it isn't already since it can grant a 2000% increase in HGH and be so strengthening and regenerative.

[@BodyweightWarrior]

I was tempted to mention sprinting here too, such a great option. I would add that more than 2-3x per week of sprint sessions will be too much for most

[@zebestekiki]

Question : is it possible to grow muscle with mobility training ? :) I'm trying to find balance between muay thai, yoga and some heavy weights (which I usually perform with some balance anyways). Cheers !! and thank you for all these info, love the format

[@BodyweightWarrior]

Yes there is some evidence that stretching will increase muscle size but strength training through a full range will give you the best gains in both mass and flexibility

[@davesmith7658]

Very true, if you can combine activities to enhance the benefits in a short amount of time, then excuses diminish. 🙌🙌

[@BodyweightWarrior]

👌

[@KobGoodJourney]

It's perfect workout 👍 Fit & Strong & Flexible & Handsome 😀

[@BodyweightWarrior]

Glad you like it!

[@KobGoodJourney]

@@BodyweightWarrior Are you hungry? Today I have a delicious Pad Thai. If interested, please come. I welcome 😊

[@mrping2603]

I love the variety! Honestly, watching you do different things inspires me to keep trying them. As a guy in his 20s working 50 hours a week, finding inspiration to move my body is hard at the end of the day but these videos make it a little easier

[@BodyweightWarrior]

That is awesome! The reason I mentioned getting outside is that it often leads to inspiration for doing something

[@ashman4916]

For me, I walk for 15-20 mins instead of running😅 I do one of strength or flexibility everyday, never both and 30 mins of meditation. Should I switch from walking to running ? Should I do both strength and flexibility training everyday ? Any response is welcome! Thank you 😊

[@BodyweightWarrior]

I think that some aerobic work is needed and walking doesn’t quite cut it for that. Otherwise your set up sounds great 👍

[@phber]

What shoes are those Tom?

[@anionictrash4414]

Wish I could double-like!

[@alkman9880]

TU!!!!

[@user-xr7zh6mc5y]

I follow your channel for several years, and this video is definitely one of your best!

[@monsi8161]

Hey, I know I am late to comment on this vid and am gonna sound like a crybaby, but what am I doing wrong if I never get satisfaction from exercise, but end up just wheezing with chest and head pains?

[@evanhadkins5532]

Isometrics to get intensity with bodyweight?

[@evanhadkins5532]

Many thanks for the links

[@MrRichardMoran]

This is all really cool, but I just don't know how people have the time to exercise. I work full time and I'm a parent. I'm busy from 6am to 8pm with only time to have lunch in the middle. By 8 I'm exhausted and need to eat dinner. How do people actually get this stuff done?!

[@justinashworth240]

Same boat as you, though back 30 minutes: busy 6:30a-8:30p. Tom's routine shouldn't take more than 60 minutes on the higher end of things with a triset and 90s rest between strength exercises and about 15 minutes of stretching. You could certainly get away with less. I do something similar by getting up super early, 4:30, three times a week, but you could easily do it twice a week and see health, strength, flexibility gains. Or just do fewer exercises and fewer sets to bring the time down to, say, 35-40 minutes. I know that's hard for busy parents, but I think you'll find it's worth it. I'm rooting for you!

[@BodyweightWarrior]

I completely agree, I’m not sure how parents get anything done. I think the point of this video is that something is better than nothing and that something can be inserted into your daily routine. Take the kids to the park, do some chin ups etc. Start with something small, less than you can handle and just be consistent. Then let that compounding see where it can take you. Exercise done correctly will increase fitness and energy levels

[@davidfillary]

I have 2 kids under 2 and I currently use the gym at work in my lunch break. But before doing that, I found ways to fit in workouts throughout the day. I did the Russian Fighter Pullup Program when my 2nd child was just born. This involves 5 sets of pullups with long rest breaks done daily. This was super easy to incorporate because I would fit in a set any time during the day on my doorway chin up bar and knew that set rest times would get interrupted. Another alternative is to use a single restpause set for things. For instance, I would take DB curls. Do one warm up set, rest a bit, then one rest pause set, which involves taking one set close to failure, resting

[@sunnyblossom_777]

getting it done before work, during your lunch break, and/or on the weekend is the easiest way to incorporate it.

[@Hewkll]

2:30 damn how do I learn this trick of being 2 people to train twice as hard??

[@Dingdong3696oyvey]

I like dancing better than running. Easier on the joints and you move in all 3 planes of motion. Nothing needed other than some music.

[@dandogamer]

I'm injured atm and it really does play on your mental health. Feeling so shit

[@sudhirchandra9790]

Beautiful boy

[@flor.7797]

so basically just do yoga 😅

[@patrikpavel4624]

perfect instructions @bodyweightwarrior and in the nature, hopefully more people will do it