You’ve heard about the 7-minute workout? And, what’s even better than that? The One Minute Workout!
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 or in your hotel room. And, it doesn’t take a lot of time.
I wrote about it in my book, How to Stay Healthy and Fit on the Road….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 is the one-minute workout? It’s 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”.
It involves doing a one-minute aerobic activity followed by one-minute of a resistance activity…and continuing with as many repetitions as you like. It can’t get any simpler than that. Let me show you how this works. 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. ….and 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.
Aerobic Movement Options
When you watch the video of Dr. Jo’s One Minute Workout, 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
- Hoola hoop
- Two-footed hop across the room
- Jump both feet from side-to-side
Resistance Movement Options
To strengthen your muscles, you can use your body weight. I also like to use a resistance exercise band. It’s inexpensive and easy to use. Here are some options for resistance exercises to use in your personalized one minute workout:
- Wall sit
- Lateral raises
- Pull ups
- Bicep curls
- Tricep curls
- Push ups
- Side planks
- Bicycle – lay on floor and bring elbow to the opposite knee
Once you’re done, celebrate with a 3-minute cool down.
Watch the video! Be sure to LIKE this video and subscribe to my channel.