If you’ve ever told yourself, “I don’t have time to work out,” we’ve got good news: you might only need 11 minutes to give your health a serious upgrade.
Yep, according to a recent study from McMaster University (published in the International Journal of Exercise Science), quick and simple bodyweight workouts can have a major impact on your heart and lung health—and you don’t need a fancy gym or even a single dumbbell to get started.
What Exactly Is Cardiorespiratory Fitness?
Great question! Cardiorespiratory fitness (CRF) is a term that refers to how well your heart, lungs, and muscles work together to keep you moving. The better your CRF, the easier it is for your body to deliver oxygen to your muscles during exercise. That means better endurance, more energy, and even a reduced risk of chronic diseases.
Bonus: Strong cardiorespiratory fitness is also linked to living a longer, healthier life. So yeah… it’s kind of a big deal.
The 11-Minute Bodyweight Workout That Works
In the study, participants followed a basic bodyweight routine known as the “5BX” plan—short for “Five Basic Exercises.” Originally developed for the Royal Canadian Air Force back in the 1950s, this routine was designed to be effective, efficient, and doable anywhere.
Here’s the breakdown:
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Total time: 11 minutes
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Format: 60 seconds of each move with short walking breaks in between
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Exercises:
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Burpees
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High knees
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Split squat jumps
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More high knees (yep, again!)
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Squat jumps
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The idea is to perform each move at a challenging intensity, while still listening to your body and modifying as needed. The walking in-between qualifies it as a form of HIIT (High-Intensity Interval Training)—which has been shown time and again to boost fitness levels fast.
The Results?
After six weeks of doing this quick routine just three times a week, participants had significantly improved their cardiorespiratory fitness compared to a control group that didn’t exercise. That’s right: just 33 minutes a week of movement led to measurable changes in health. Wild, right?
Bottom Line
If your schedule is packed with work, family life, and everything else—this is proof that even a few focused minutes a day can move the needle on your health. You don’t need an hour at the gym or a pile of equipment. Just a little time, some space, and a willingness to get a bit sweaty.
Want help putting together your own quick-and-effective fitness plan? 💪
Check out my Virtual Online Coaching Program at Method Evolution. Whether you’re just starting out or trying to get back into a groove, I’ll help you create a plan that fits your busy lifestyle—and keeps your heart, lungs, and body running like a well-oiled machine.
You’ve got 11 minutes… let’s make ‘em count. 👊
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