Weight Maven

So who knew? Arnold Schwarzenegger is back to his pre-politics career and is writing/blogging about fitness. I like this 1% workout that Arnold suggests for newbies or those short on time. It’s 15 minutes (1% of your day) and doesn’t require any equipment, just your body weight.

The 1% Workout

This bodyweight workout can be done 3-4 times per week, and is intended to help you burn fat and build strength. If any of the exercises feel too hard, make modifications and build up to them.

1. Bodyweight squats – 8-10 reps
2. Push-ups (or knee-push ups) – 5-8 reps
3. Plank – hold for 15 seconds
4. Jumping Jacks – 15 reps
5. Bodyweight Reverse Lunges – 6 reps per leg
6. Lying Hip Raise (double or single leg) – 10 reps

How to Do it

Cycle through the exercises sequentially, resting and repeating as prescribed based on your fitness level.

Beginners: Perform exercises 1-6 in order, resting 30 seconds between each. This is one circuit. Perform a total of 4 circuits, resting 90 seconds between each. This workout should take you approximately 15 minutes.

Not a beginner or want more info? See the whole post.

I’m still being a bit tentative about exercise because of my back (will have to ask my therapist about that lying hip raise!), but I think that this type of exercise is pretty useful for weight loss efforts. Not because of calories burned, but because of the metabolic effects exercise likely enhances, especially retaining or increasing lean body mass.