Exercise Hacks

I’m rarely motivated to work out and I definitely don’t have the time. Not to beat a dead horse, but I think focusing on 20% of the exercises that give you 80% of the benefits is the best starting point. I’m not saying these are the most ideal and extensive methods of exercise. I’m saying they are the most realistic.

If you enjoy romantic 10-mile runs on the beach and two hours of CrossFit six days a week… God bless you and your joints. You probably already know what you’re doing and have already watched all of the YouTubes.

I’m preaching to the same choir as I have everywhere else on this site. Busy, tired, unmotivated, confused, and disenfranchised by prior failure to stick with some program.

(If this is too basic or not enough volume, increase the sets, number of exercises, and days per week — this will help you to advance while keeping things simple.)

Infographic: minimum effective dose of resistance training. The 20% that delivers most of the results: two times a week, hard sets, compound lifts, full range, progress over time.

Infographic: minimum effective dose of cardio. Low-volume HIIT about three times a week versus about 150 minutes of brisk walking. Similar fat-loss potential.

Infographic: muscle grows when you challenge it with resistance training, eat enough protein, and recover. A simple push, pull, and legs workout using one set to failure plus rest-pause.

General education, not a personal treatment plan. If you have a medical condition — kidneys, pregnancy, disordered eating, anything your clinician is already following — talk with them before you overhaul how you eat.