A lot of people have fitness resolutions for the New Year.
And most people make them WAY too ambitious.
It's really hard to start doing crossfit, or running, or yoga 3X per week, if previously:
- You rarely or sporadically did that thing.
- You don't have a specific program to follow.
- You haven't specifically scheduled it on your calendar for an untouchable time.
If any of those three conditions are true, it's difficult to follow through. And if more than one are true, you're setting yourself up for failure.
And when we fail, we feel like a failure. And failures don't get fit, they get sad. This is why big resolutions often backfire.
The solution? Play a different game.
Skip the big fitness resolution and instead create a Minimum Viable Workout (MVW).
A workout that you can do everyday, no matter what.
There are only two rules to the MVW:
- It should take no more than 10 minutes. Ideally closer to 5.
- It should require no special equipment (nothing that you don't have at home).
What does that look like for you?
Right now for me, it's 100 kettlebell swings if I am at home and 50 pushups + a few sun salutations if I am on the road.
me doing kettlebell swings
It takes 5 minutes, so no excuses. We can do anything for 5 minutes.
My challenge to you: Follow the two rules and design an MVW right now.
To get you started, here are some ideas of exercises to incorporate into your MVW:
- Squats and/or jump squats
- Kettlebell swings (if you have a kettlebell)
- 10 minute fast run
Remember - the MVW is a no-excuses baseline. If you do nothing else, you will be able to do your MVW. Design accordingly.
Once you've designed your MVW, share it in the comments or share it with me via email: peter <at> petermk <dot> com.
If you need help designing one, or have questions, let me know.
Peter Koehler's Writing Archive