Fitness
Study finds doing this five-minute workout daily can ‘significantly improve fitness’
There’s a common misconception that you need to spend an hour in the gym, several times per week, to make a dent on your health and fitness goals. But for most people, this simply isn’t the case.
Instead, any regular activity is likely to have an impact. A recent study published in the European Journal of Applied Physiology supports this, finding that a five-minute strength training routine, performed daily for four weeks, led to “significantly improved physical fitness and mental health in sedentary individuals”.
As far as I can see, the routine was nothing groundbreaking either, comprising progressive variations of the bodyweight squat, press-up, sit-up and calf raise. The progressive nature and consistency with which these exercises were performed is where the magic truly lies.
Though the sample size is small, what the study shows is that small amounts of exercise, and strength training in particular, can offer untold perks for beginners. I investigated why this might be the case, and how you can use this information to efficiently further your own health and fitness.
The workout
- Chair squat x10
- Wall press-up x10
- Chair recline x10 (similar to a sit-up, but performed in a chair with less range of motion)
- Heel drop x10 (a calf raise)
The “healthy but sedentary” participants of this study – four men and 18 women aged between 32 and 69 – performed 10 repetitions of each exercise to a strict tempo. This meant elongating the eccentric (or lowering) phase of each repetition for five seconds, then completing the concentric (or lifting) phase in roughly one second.
For the chair squat, for example, this would involve sitting down slowly over the course of five seconds, then standing up as normal.
“Participants were allowed to choose the time at which they completed the exercises, and the exercises could be performed together or spread throughout the day,” the research adds.
Once participants could complete 10 repetitions of an exercise with an RPE (rate of perceived exertion, or how hard an exercise feels) score of five out of 10 or less for two consecutive days, they were instructed to progress to a more challenging variation of the exercise. These variations were:
- Chair squat > one-leg chair squat > pistol squat
- Wall press-up > one-arm wall press-up > table press-up > knee press-up > press-up
- Chair recline back > chair recline back (legs straight) > sit-up
- Heel drop > heel drop overstretch > one-leg heel drop overstretch
Again, I want to stress that this isn’t a magic formula. It simply plays on tried and trusted strength training principles – progressive overload and a combination of exercises which recruit most major muscle groups – to deliver the stimulus needed for positive changes in people new to this type of exercise.
The main takeaway should be that just a few short minutes of adequately challenging resistance training per day, even without weights, can make a significant difference in sedentary populations.
Read more: How doing squats between emails could boost your health in midlife
What this means for your fitness
This article isn’t aimed at people who run marathons for fun or sign up to every Hyrox race going. Instead, it speaks to anyone who wants to improve their health and fitness, but struggles to find the time, energy and motivation to squeeze exercise into their busy lives.
For this group, it’s important to understand that small amounts of activity, performed consistently and progressively as in the study above, can have a significant impact.
“Most evidence shows that even doing very small amounts of exercise or physical activity is beneficial for health, but more is better for us,” says Dr Richard Blagrove, a senior lecturer in physiology at Loughborough University.
As a case study, he cites research published in the British Journal of Sports Medicine, which found that those burning a bonus 500 calories across the week, averaging out at just 70 calories per day, “show reductions in risk of mortality compared to being completely inactive”.
“The same is true for resistance training,” he adds, with research finding that just one challenging set of an exercise can increase strength, thus benefitting “functional performance” – i.e. how well our bodies can serve us in daily life.
Read more: Will the run club replace the pub? Why choose when both can help fight a deeper issue?
This favourable dose-response relationship is something Joe Wicks stresses in his approach too. Wicks has been visiting workplaces across the UK as part of a new initiative on movement and wellness, and says he’s witnessed a night and day difference between people who did and didn’t find time to exercise.
“I visited all of these companies, and you’d see people that are really struggling, people who are really busy, and people with kids who are working 12-hour shifts through the night,” says Wicks.
“What I realised is there are usually two groups; one of them is not exercising, and one of them is finding a little bit of time to do some form of exercise, whether it’s 10 minutes walking to work, something on their lunch break or a 20-minute YouTube workout when they get home.”
This latter group, he says, were healthier and more energised, with lower stress levels and better mental health. For this reason, he likes to highlight the importance of finding some time, however short, to move during the day.
“I want to make it really manageable and say, ‘Look, you might not have a full hour today, but do you have five, 10 or 15 minutes?’ It makes a difference,” he explains.
Walking and home workouts like his session below are Wicks’ premier prescriptions for beginners, with these accessible activities removing many of the usual barriers to entry for exercise such as time and money.
Read more: Forget the gym – build full-body strength anywhere with this trainer-approved kettlebell workout instead
Another top option is exercise snacking – the act of microdosing fitness throughout the day. It’s a wellness trend that’s both easy to access and adhere to, no matter your fitness level.
A four-week study by the University of Essex and University of Suffolk found that just 16 total minutes of bodyweight exercises such as squats and lunges, spread across an eight-hour work day, “can mitigate against the negative effects of prolonged sedentary time [or sitting at a desk all day]”. Subjects saw improved leg strength and balance from the minimalist exercise plan.
Meanwhile, research in the Exercise and Sport Sciences Reviews journal honed in specifically on the term “exercise snacks”.
It defined the phrase as “isolated bouts of brief (
Read more: This is how much exercise you should be doing per day, according to experts
The foundational theory behind this is called the SAID principle, which stands for specific adaptations to imposed demands. This simply means the body will adapt over time to get better at handling the things we consistently ask it to do.
If we sit in a chair all day, it might tighten our hip flexors to save us some energy. However, this is likely to feel unpleasant when we go to lengthen them again while walking or exercising.
Conversely, if we’re regularly raising our heart rate, cardiorespiratory fitness improvements are likely to follow, while consistent and challenging resistance exercise will lead to improvements in strength and muscle, provided we’re fuelling and recovering appropriately.
For this reason, any long-term change in behaviour which sees you challenging yourself physically and doing more than you were before will probably result in positive adaptations to your body.
This is partly why those who have been exercising for a long time require more dramatic changes to see progress, while newcomers can make incredible headway from just a few small tweaks like those discussed above.
Read more: Helen Mirren opens up on ‘complications’ of ageing as she shares advice for younger people
Key takeaways – and a free workout plan to try
The bottom line here is that, as far as exercise is concerned, a little goes a long way. This is especially true if you’re a beginner.
The title study shows how a few quick exercises can improve strength and mental health in sedentary adults, while the further research referenced above suggests these benefits also extend to cardiorespiratory fitness – the ability of the heart, lungs and blood vessels to supply oxygen to your working muscles during exercise.
If you want to put this information to good use by weaving some time-savvy exercise into your hectic schedule, my best advice would be to first pick one exercise you can do for each of strength coach Dan John’s basic human movements (push, pull, hinge, squat, carry). Then, perform each exercise for 8-12 repetitions, between one and three times throughout day. For example:
- Push: Wall press-up x8-12
- Pull: Bent-over row with a rucksack x8-12
- Hinge: Good morning x8-12
- Squat: Chair sit-to-stand x8-12
- Carry: Suitcase carry with a rucksack x8-12m in each hand
You might do this immediately after waking up, on your lunch break or whenever you boil a kettle while working from home – I realise this may draw a few funny looks in the office kitchenette.
When an exercise feels easy, find a harder variation or, in the case of the row and carry, incrementally increase the weight you’re lifting so it continues to provide a challenge. Et voila: an equipment-free beginner exercise plan for even the most time-poor of people.
Read more: The three short weekly workouts that can transform your fitness
Fitness
How Jeremy Clarkson Reset His Health and Fitness at 66 – Walking, Pilates and Trying ‘Not to Die’
Rewind a decade or so, and Jeremy Clarkson had a particular disdain for exercise, healthy eating and denying himself life’s pleasures. He never worked out, smoked 40 cigarettes a day and, in his own words, drank four pints of wine daily. Now, at 65, his entire outlook on health and longevity has shifted.
At the heart of Clarkson’s desire to change are his young grandchildren.
‘I’m not going to dwell on the joys of being a grandparent because what can be said about it has already been said. But I have decided that it is so wonderful that I want it to go on for as long as is humanly possible. Which means I must do everything in my power not to die,’ he wrote in his column forThe Times.
And the British TV personality has certainly had a couple of wake-up calls.
After being admitted to hospital with pneumonia in 2017, Clarkson then suffered what he described as ‘really bad coronary artery problems’ at the end of 2024. Documented in the latest series of Clarkson’s Farm, he experienced a ‘sudden deterioration’ in his health and needed a stent fitted to restore proper blood flow.
Why Clarkson Finally Started Taking His Health Seriously
Since then, he has taken up reformer Pilates, had a pickleball court installed at his Oxfordshire home and started going for walks when the weather is just right.
‘Eventually, I decided that organised, indoor exercise was not for me and decided instead to do walking. Not when it’s raining obviously. Or if it’s too cold, or hot. And not if I’m busy. But on a reasonably temperate Sunday morning, I’d get out there and pootle along,’ he wrote.
‘So far I’ve relied on luck to keep me alive. But I’m in sniper’s alley right now and I have to work at dodging the bullets. Two years ago, I saw old age as a wearisome tangle of tubes and knee-replacement surgery. Now though, thanks to my grandchildren, I’m actively looking forward to it.’
Clarkson’s comments highlight just how much his attitude to ageing has changed.
‘I’m buying time. It hurts and it’s expensive. But it’s better than wasting your money on a new watch.’
The Diet Changes Behind Clarkson’s 3-Stone Weight Loss
Diet has also become a key part of his health overhaul.
He now eats burgers wrapped in lettuce rather than buns and opts for alcohol-free versions of his Hawkstone beer. Underpinning much of that change has been a microdose of the GLP-1 medication Mounjaro, which Clarkson credits with helping him lose more than three stone in six months by suppressing his appetite – although he admits he doesn’t particularly enjoy the experience.
‘When you are on Muntjac [his name for Mounjaro] you can come down in the morning and idly help yourself to a small handful of sunflower seeds,’ Clarkson said. ‘And it’ll feel like you’ve just finished a massive Christmas lunch. You’re stuffed.
‘So you find yourself living a minibar existence. Tiny packets of milk, sachets with only three grains of sugar in them, vodka in thimbles. That’s not living, though. That’s existing.’
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.
Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.
During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.
Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…
You can follow Ryan on Instagram or on X
Fitness
Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting
Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )
Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:
1. Periods mean complete bed rest
According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.
2. After marriage or kids, fitness is not important
Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.
3. A C-section means your core is gone forever
Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.
4. Walking around the house is enough exercise
While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.
5. Sweating more means more fat loss
Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.
6. Running will ruin your uterus, boobs or joints
This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.
7. Women should only do yoga, not weights
Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.
8. Carbs at night make you fat
Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
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