I’m Dr. Jo – and I created Dr. Jo’s One-Minute Workout more than 25 years ago when I hit the road as a professional speaker. I was looking for a quick way to stay in shape anytime, anywhere. And with little or no equipment. You can do it outside, in hotel room, or in your living room.
And, best of all, it doesn’t take a lot of time.
I wrote about it in my book, How to Stay Healthy and Fit on the Road (3rd edition coming soon)….going all the way back to the first edition published in 2001.
I even share the workout with my audiences when I’m talking about a fun, easy way to stay in shape. And, now I want to share it with you!
What's Dr. Jo's One-Minute Workout?
The One-Minute Workout is a simple, full-body, high intensity interval training workout that is so adaptable that any Joe can do it…whether you’re Dr. Jo, GI Joe, and just the average “Joe”.
After a short warm up, you'll cycle between doing a one-minute aerobic activity followed by one-minute of a resistance activity.
Then, continue with as many repetitions as you like. And, end with a cool down.
It can’t get any simpler than that.
Don’t forget to check with your doctor before starting any new exercise program.
First, begin with a 3-minute warm-up that helps to prepare your body for a workout. You can walk or jog…or any kind of full-body activity that makes you happy!
Dr. Jo’s One-Minute Workout
Now that you’re warmed up, you’re ready to start Dr. Jo’s One-Minute Workout. Realize that there’s no one way to do the one-minute workout…you get to pick which movements you want to do.
Start by doing an aerobic movement for one minute…..followed by a resistance exercise for one minute.
Then keep repeating for as many repetitions as you want. Most of the time I do ten complete repetitions…for an intense 20-minute workout. But, you can do more or less.
To keep track of time, I use an Interval Timer app on my iPhone which beeps when it’s time to move onto the next exercise.
1. Aerobic Movement Options
When you watch Dr. Jo’s One-Minute Workout video, you’ll notice I don’t use a whole lot of complicated equipment. In fact, sometimes I jump rope…without a jump rope. If you haven’t tried that before, go ahead …when there’s no rope to trip you up, there’s no excuse to stop and rest. Even dancing can be aerobic – and fun!
Here are some other options:
- Jumping jacks
- Jumping rope
- Running or marching in place
- Burpees – begin in a standing position. Move to a squat position with hands on the ground. Kick your feet back to a plank position (push-up position). Immediately return to a squat position and back to standing.
- Hoola hoop
- Dancing – anything goes!
- Two-footed hop across the room
- Jump both feet from side-to-side
2. Resistance Movement Options
Here are some options for resistance exercises to use in your personalized one-minute workout:
- Squats – stand with feet shoulder-width apart. Sit back slowly until knees are approximately parallel to the floor. Make sure your knees do not go over your toes. And, then return to standing.
- Lunges – While standing, place one leg approximately two feet behind the other. With weight predominately on the front foot, flex both knees until front upper leg is approximately parallel to the floor. Return to original position.
- Wall sit – start by standing away from the wall and with heels about a foot away from the wall. Slide down the wall as if sitting in a chair. Hold position for up to one minute.
- Side lateral raises – Stand with feet positioned hip-width apart with Exercise resistance tube anchored under both feet. Use overhand grip and place hands on side of body. Keeping arms straight, lift until elbows reach shoulder height and then return to starting position.
- Bicep curls – Stand with feet positioned hip-width apart with tube anchored under both feet. Place hands in front of the body in an underhand grip. Keeping your upper arms in place, flex elbows until hands reach shoulder height and then returning to starting position.
- Tricep overhead extension – hold tube handle in left hand. Lift arm up and bend at elbow. Keeping elbow pointing to ceiling, let tube fall behind your back and grasp the tube with your right hand about a foot below your left hand. Straighten your left arm to a soft elbow lock position and then return to starting position.
- Push ups and pull-ups – yup, the ones you did in gym class
- Side planks – start in push-up position and roll to one side. Hold with upper arm perpendicular to the group. And hold.
- Bicycle – lay on floor and bring elbow to the opposite knee
Once you’re done, celebrate with a 3-minute cool down such as walking, slow jogging, or stretching.
Watch the instructional video! Be sure to LIKE this video and subscribe to my channel.