Do you have one minute everyday to dedicate to exercising? Sounds like a dream come true, right? Imagine if you only worked out for one minute per day? Finding the time, and an exercise activity you love can be hard. It’s actually as simple as starting with 1-minute of your time. You couldn’t pay me to not workout or move everyday now! Feeling like this comes from creating a habit you love, and that makes you feel GOOD. So let’s find yours and get you started on your way to loving fitness!
Michelle Segar Ph.D. says, “If you have 1-minute you have time.”
If you know me, you know I am your everyday habits coach, and the best way to form a habit is to start REALLY tiny. I would say 1-minute is tiny, so let’s go with it. When you start with one minute you really have no excuse not to do it!
Before you go to bed plan your 1-minute workout for the next day.
- Pick your exercise of choice. (hint; pick something you actually like!) I am going to pick sun salutations, because they work all parts of the body, give me a good stretch, and make me feel powerful and grounded.
2. Set your timer for 1-minute.
3. Decide what time you will wake up to perform your 1-minute of exercise. Set an alarm, and seriously make this easy. If you aren’t a morning person don’t wake up super early. If mornings are usually crazy, wait until after breakfast. Make your commitment fit your lifestyle and make it EASY!
4. Put your workout on your calendar as a reminder to do it EVERYDAY.
5. After one week you will add another minute to your timer. You might start to notice that once you start doing your exercise that you want to keep going. BRAVO!! Keep going!!Exercise is energizing and should make you feel so good!
6. Continue to add a minute to each week until you reach 30-minutes. In one month you will have a 4-minute workout every single day, and so on. Tiny, sustainable, goals.
7. Consistency. You will be shocked by the results you will see with consistent exercise, even if it is a tiny amount of time each day. 1-minute EVERYDAY, the everyday part being the most important key to success. If you can, make the time of day you exercise the same time every day. Your body will get into a rhythm and actually CRAVE that movement.
Tips, tricks, and hard “no’s” to home workouts
If you like the one-minute workout and want more, you can add it into different parts of your day and compound the time quicker. For example: Perform 1-minute in the morning, afternoon, and evening. That’s 3-minutes per day. Do you have 3-minutes? I hope so! Also spreading out movement throughout the day keeps you energized and your cells happy and growing.
No excuses. 1-minute of your time should not involve excuses. You don’t even need workout attire or equipment for any of these exercises. You’ve got this!!
Mark off a calendar as you do your workout everyday. It is so satisfying to see how far you have progressed and definitely makes you want to continue your streak!
DO NOT plan to go to the gym for an hour.
DO NOT plan to take an hour class
DO NOT try to run 5 miles when you don’t run
These ideas above are great but not sustainable. Start tiny and work your way up.
Let’s not over complicate this! Keep it small!!
1-minute workout examples:
Park your car at the back of your work/grocery store/Target parking lot when you walk in.
Walk for 1-minute
Sun salutations(full body)
Walk to your mailbox
Take the stairs
Play a sport with your child
Once you start moving it is going to be really hard to stop, because it feels good, and our bodies are meant to MOVE. But don’t think about that, focus on 1-minute each day of movement, keep it simple, switch up daily, do a couple of each. If you need ideas please feel free to email me. I am the queen of quick, efficient workouts. You can be too!!
Check these books to gain more information on tiny habits and the importance of small movements throughout the day.
“No Sweat” Michelle Segar
“The Joy of Movement” Kelly McGonigal
“The How to Happiness” Sonja Lyubomirsky
“Tiny Habits” B.J. Fogg
“The Compound Effect” Darren Hardy