How well your heart and lungs, function and, in turn, how they allow your muscles to perform during physical activity is referred to as your cardiorespiratory fitness. I’m sure you will agree that is very important. You don’t need a gym membership or to train hours a day in order to keep those systems operating optimally. And that’s great news! Who has hours a day to spend in the gym?
Turns out that as little as 11 minutes of body-weight exercises several times a week can really impact your fitness levels. A 6-week study had participants doing a body weight fitness plan created in the 1950’s for the Canadian Air Force called 5BX three times a week. It is an interval style workout where each of the exercises (burpees, high knees, split squat jumps, squat jumps and running in place) is done for 60 seconds at a challenging pace. They then were allowed to have a short, active recovery break between exercises. In doing the circuit in this way, it is a high intensity interval training workout.
At the end of the 6 weeks, those who followed the plan had higher cardiorespiratory fitness than those who did not. Pretty impressive considering it doesn’t require any equipment and can be adjusted to fit anyone’s fitness level.
So if you thought you couldn’t improve your fitness level unless you invested in a gym membership or in some pricey exercise equipment, this is good news for everyone!
Would you consider doing a HIIT circuit like this one to improve your fitness from home?
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3-D Vitality 
We used to do of lot this in the military; and I was in the best shape of my life. These days, I’m convinced “I’m built for comfort; I ain’t built for speed.” 🙂 Great tips to help us stay in shape Ms. Ann. Thank you ma’am.
Haha you always make me smile J.D.
Ann, I gave up my gym membership during COVID. I think the benefit was I attended a class that was put on my schedule. I need to schedule some workout time. I like walking, but haven’t worked the other in. Great info!
Debbie many people, my husand included, prefer the gym for that and other reasons and that’s great. It does take a bit more intention to create the habit of working out at home for sure.
Thanks again Ann, so much appreciated. With your encouragement, we have been able to keep the weight off in spite of the migraines and such. Our morning smoothies and limited exercise, along with common sense are making the difference and thanks again.
I am so happy to hear that Terry! Small changes – I call them baby steps – are very powerful and it sounds like you have found a way to include some very effective ones!
Unfortunately I cannot do those high impact things or anything that involves jumping anymore due to right knee and ankle injuries. Walking, bike riding, and swimming work better for me and I love to hike when I get the chance, but it is never without pain anymore. But the high impact stuff is unbearable on my joints.
I’m sorry to hear that Rochelle but we all have different issues and it’s always critical to listen to your own body and never push past what feels comfortable for you. otherwise we can do further damage. There are always other things we can safely do. THere’s never just one way to do it. It’s never worth injuring yourself.
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nice✌
Thank you!
I love the gym, but having options are important- we’ve all got to find a way to stay fit, thanks for informing us!
Thank you for reading and commenting. You are right – it’s all about having options that work for each of us.
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I love always gym
That’s great. Some people don’t or don’t have access to one. It’s always nice to have options.Thanks for commenting.
Thats my kinda gym, just pay a small fee and walk in.
Thanks for reading and commenting.
Really loved your post, thank you for sharing! ❤️
Thank you Tara for reading and sharing your comment!
Reblogged this on Vanity Health Club.
Really loved your post, thank you for sharing! ❤️
Thank you for reading and commenting!