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Disclaimer: We're not doctors or health care practitioners.   The statements made here are only our views and opinions and should not be taken as a substitute for qualified medical advice.  Consult with your doctor or health care provider before starting any regimen mentioned here.


        Please read The Supporting Evidence tab for the science behind this workout program.
Also, please consult with your doctor before starting any exercises mentioned here.

There are three parts to fitness:

  • High intensity/short duration exercises - also known as HIIT - High Intensity Interval Training. Read more about it here.  In contrast to cardio, this type of exercise involves performing movements at all-out intensity for short periods of time.  

  • Weight lifting - important in maintaining muscle & bone mass for health and longevity.

  • Low intensity/long duration exercises.

High intensity/short duration exercises
(only once or twice a week)


Exercise choices (pick the one you like):
  • Wind sprints (running at super high intensity for short bursts)
  • Stationary bike
  • Elliptical machine
  • Stair-master machine
  • Jump Rope
  • Swimming
The Process (Total time:  7 - 11 minutes)

  1. Warm up for 60 seconds at low intensity.
  2. Perform your exercise for 30 seconds at maximum effort.
  3. Cool down for 90 seconds at low intensity. 
  4. Repeat steps 2 and 3  (2 - 4 times). 

Weight Lifting 
(only once or twice a week)

  5 Exercises that work the major muscle groups:
  • Seated row
  • Chest press
  • Pull-down
  • Overhead press
  • Leg press
The Process:
  • Do only 1 set of 8 repetitions for each exercise.
  • Each repetition must be slow: 5 seconds up, 5 seconds down.
  • The weight must be heavy enough so that after the 8th repetition, the muscle group worked is completely exhausted.
  • If you are in fat burning mode, you would benefit by working out on an empty stomach.
  • Eat your protein within an hour after the workout.
  • Only after workouts, should you eat a slightly higher than normal amount of carbohydrates and protein.  Because of the workout, the carbs will have the least detrimental effect on your blood sugar and will replenish your muscle's glycogen stores. 
  • For more information about this type of work out, check out Body by Science by Doug McGuff.
4 Great home exercises

If you can't get to the gym, the following exercises will work all of the major muscle groups:

Reminder - If you break down the muscle groups properly, it takes at least 3 to 7 days for them to recover depending on your age and health.  If you work out before the muscles have had time to repair themselves, you will not get the optimal benefit of the workout.  If you are training on a consistent basis, consider a deload week every few months.

Low intensity/long duration exercises

You will experience health benefits by doing just 2 hours a week of low-intesity aerobic movements like walking, biking, etc... but 3 to 5 hours a week of low-intensity is an optimal range for most people.

Think Butter

Finally, a simple owner's manual for your body.

The Easy Workout
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The Easy Workout
The Supporting Evidence