Your Body is All You Need: The World’s Oldest Training Method (and a 1% Workout)

Arnold said it best: 1%. Just 1% of your day—15 minutes—can make a tremendous difference in your life, and in the lives of others. For some, that’s a little hard to believe, especially from a champion bodybuilder known for his marathon workouts. But it’s true.

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.
Bodyweight squats – 8-10 reps
Push-ups (or knee-push ups) – 5-8 reps
Plank – hold for 15 seconds
Jumping Jacks – 15 reps
Bodyweight Reverse Lunges – 6 reps per leg
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.

Intermediate: Add 10 seconds to the plank. Perform exercises 1-6 in order, resting 20 seconds between each. This is one circuit. Perform a total of 5 circuits, resting 75-90 seconds between each. This workout should take you approximately 18 minutes.

Advanced: Add 20 seconds to the plank. Perform exercises 1-6 in order, resting 20 seconds between each. This is one circuit. Perform a total of 6 circuits, resting 75 seconds between each. This workout should take you approximately 22 minutes.

Elite: Add 3-5 reps per exercise and 30 seconds to the plank. Perform exercises 1-6 in order, resting 10 seconds between each. This is one circuit. Perform a total of 6 circuits, resting 45 seconds between each. This workout should take you approximately 18 minutes.

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With the above workout, you are on your way to the next level of fitness, no matter where you’re currently starting. Remember, in just 15 minutes, you can start to make a tremendous change in your life. All it takes is a spark, and 1% of your day.