Exercise Scientists Say One 23-Minute Workout a Week Is Nearly as Effective as Three

[Frederick Foresight]

I don't think one session per week would bring nearly the results that three would.

One way to find out.

But we’re talking all out, balls-to-the-wall. 23 minutes? That’s no mean feat. And, hey, I’m not standing behind the claim. I just posted what was reported.

Presently, I’m back to one HIT resistance workout per week, comprising 11 compound sets to failure and one single joint set. And these are preceded by my ~6-minute ~HIIT cardio. The cardio is non-stop ~max effort; there is very little pacing.

I used to do the cardio after the resistance work, but since I now work out first thing in the morning, the ~HIIT gets the engine running. Also, while I used to take anywhere from 2 to 5 minutes rest between sets in my lifting routine, I now take an average of 1 minute, and this after going to full MMF. Let me tell you, there is cardio to be found there, too! I also do the same ~6-minute ~HIIT routine one other day in the week, also first thing in the morning.

What does you whole workout routine look like these days?

 

[CaptainObvious]

One way to find out.

But we’re talking all out, balls-to-the-wall. 23 minutes? That’s no mean feat. And, hey, I’m not standing behind the claim. I just posted what was reported.

Presently, I’m back to one HIT resistance workout per week, comprising 11 compound sets to failure and one single joint set. And these are preceded by my ~6-minute ~HIIT cardio. The cardio is non-stop ~max effort; there is very little pacing.

I used to do the cardio after the resistance work, but since I now work out first thing in the morning, the ~HIIT gets the engine running. Also, while I used to take anywhere from 2 to 5 minutes rest between sets in my lifting routine, I now take an average of 1 minute, and this after going to full MMF. Let me tell you, there is cardio to be found there, too! I also do the same ~6-minute ~HIIT routine one other day in the week, also first thing in the morning.

What does you whole workout routine look like these days?

My takeaway from the video is that HIIT and weight training should be done in separate workouts, which is what I do. I don't think it's a good idea to be in a state of high fatigue while lifting heavy weights, but that's just me.
I wanted to lean out some this year and I'm down from 220-225 range to 205 as of this month. Cleaned up the diet a bit too. At 6'4" I'm about where I want to be.
Below is an example of my last weight training workout which was chest and shoulders primarily.
Warm up with some pushups and dumbbell Arnold press.
First set of workouts are always a higher rep warmup type, followed by two sets to failure with increased, and a lighter weight to finish with a burnout to failure. Rest periods of 60-90 seconds between sets.
Dumbbell flat bench, 4 sets
Shrugs on a Hammer Strength Machine, 4 sets.
Decline barbell bench, 4 sets.
Reverse Pec deck for shoulders and upper back, 4 sets.
Cable flys, 3 sets highest position, 3 sets, chest level position.
Barbell Military Press, 4 sets.
Here is a chart of my Fitbit for that workout. Tomorrow I will do a HIIT workout similar to the one I posted previously and I'll detail that tomorrow afternoon. I lift 3 days per week, HIIT for two. Every 3 or four weeks I don't lift at all to give the joints a rest, but I still do the HIIT for 3 days during that week. Every 8 weeks I take a 4-5 day rest from it all and just walk.

 

[Frederick Foresight]

My takeaway from the video is that HIIT and weight training should be done in separate workouts, which is what I do. I don't think it's a good idea to be in a state of high fatigue while lifting heavy weights, but that's just me.
I wanted to lean out some this year and I'm down from 220-225 range to 205 as of this month. Cleaned up the diet a bit too. At 6'4" I'm about where I want to be.
Below is an example of my last weight training workout which was chest and shoulders primarily.
Warm up with some pushups and dumbbell Arnold press.
First set of workouts are always a higher rep warmup type, followed by two sets to failure with increased, and a lighter weight to finish with a burnout to failure. Rest periods of 60-90 seconds between sets.
Dumbbell flat bench, 4 sets
Shrugs on a Hammer Strength Machine, 4 sets.
Decline barbell bench, 4 sets.
Reverse Pec deck for shoulders and upper back, 4 sets.
Cable flys, 3 sets highest position, 3 sets, chest level position.
Barbell Military Press, 4 sets.
Here is a chart of my Fitbit for that workout. Tomorrow I will do a HIIT workout similar to the one I posted previously and I'll detail that tomorrow afternoon. I lift 3 days per week, HIIT for two. Every 3 or four weeks I don't lift at all to give the joints a rest, but I still do the HIIT for 3 days during that week. Every 8 weeks I take a 4-5 day rest from it all and just walk.
View attachment 259010

That's a lot of activity, and a lot of sets for what appears to be mostly a chest day. You said you lift 3 days a week. Do you do each major muscle group once a week?

 

[CaptainObvious]

Not my best performance today, just kind of gassed out, but here it is.
Ten two minute rounds on the heavy bag. One minute rest periods during which I do either air squats, mountain climbers, or burpees. Couldn't keep to the one minute rest period as time went on. When this is complete I do pushup's, pull-ups, dips and hanging crunches.
Rounds 1-3, 10 air squats each round
Rounds 4-6, 25 mountain climbers each round
Rounds 7-9, 10 Burpees each round
Round 10, 10 Navy Seals
Pushups to follow in sets of - 15, 15, 12, 12, 10, 15
Pull ups,(assisted cause I'm still a bitch at pull ups), 15, 12, 7,7
Dips, 12,10,10,10
Leg raise crunches hanging from pullup bar. 3 sets of 20
And there you have it. This is what helped me shred off the last 20 lbs. to lean out.

 

[CaptainObvious]

That's a lot of activity, and a lot of sets for what appears to be mostly a chest day. You said you lift 3 days a week. Do you do each major muscle group once a week?

A leg day would be:
Goblet squats
Seated Calf raise
Seated hamstrings
Hip abductor machine
Seated quad machine
Occasionally ride an assault bike for 10 minutes to finish it off.

A day which I do my back would be:
Seated cable row
Lat pulldown
Dumbbell row
Pull ups
and I usually throw in some isolation arm work for triceps and biceps, but not much.

 

[Frederick Foresight]

A leg day would be:
Goblet squats
Seated Calf raise
Seated hamstrings
Hip abductor machine
Seated quad machine
Occasionally ride an assault bike for 10 minutes to finish it off.

A day which I do my back would be:
Seated cable row
Lat pulldown
Dumbbell row
Pull ups
and I usually throw in some isolation arm work for triceps and biceps, but not much.

How many sets of each?

(Regardless, you make me feel like a slouch.)

 

[CaptainObvious]

How many sets of each?

(Regardless, you make me feel like a slouch.)

Typically 3 to 4 sets. Three if I'm going heavier. Heavier is in the 6-8 rep range, lighter is 12-15.
Way back before Afib I used to do the cardio type workout and then go lift. Stupid and that's what broke my ass. Took better than a year to fully recover from that. It was reading many of your threads that had me reevaluating my routines. I hope I have thanked you for that, but if not, thank you. I don't think I'll ever go the full minimalist route you have,but I continue to reassess. Your knowledge and experience is appreciated.

 

[Frederick Foresight]

Typically 3 to 4 sets. Three if I'm going heavier. Heavier is in the 6-8 rep range, lighter is 12-15.
Way back before Afib I used to do the cardio type workout and then go lift. Stupid and that's what broke my ass. Took better than a year to fully recover from that. It was reading many of your threads that had me reevaluating my routines. I hope I have thanked you for that, but if not, thank you. I don't think I'll ever go the full minimalist route you have,but I continue to reassess. Your knowledge and experience is appreciated.

Yes, you mentioned it. But please keep in mind that I'm just feeling my way in the dark, trying to make sense of conflicting information and studies. When I first came across the minimalist approach, I thought "interesting, but not for me." It took some years before I felt ~reasonably comfortable at this volume and frequency. And I keep looking over my shoulder, second-guessing myself and looking for further validation. I so want it to be true! But being "raised" on volume, it has not been an easy transition for me. That's why I keep posting this stuff.

 

[gregglogan]

Something is better than nothing. There are many people who don’t workout at all. For them, a 23-minute workout would be a big deal. And I think it can be where we take our first step to getting fit.

 

[El OchoCinco]

The articles does not say what the desired result is and as usual most of you claim a workout or method is not good enough for the top 1% of the athletes in the world who compete at body building....

When Fred posts an article and some of you respond about Aahh-nold or a competitive bodybuilder (not a normal lifting regiment) would not find that effective..... well the intelligence has left the room.