Yep, you read that right. Only 5 minutes of daily exercise can make you fit and help you reach your weight loss goals.
Really…I?m not kidding. Five minutes?only 5 teeny tiny little minutes?is the daily exercise promise made by every person we work with.
I’m sure you’re thinking, “What on earth will 5 minutes do for you?? I have XXX number of lbs to lose. Five minutes won’t make a dent!” I know, I know…we hear that a lot. The fact of the matter though is that these 5 minutes may just be the key you’ve been missing to your own transformation.
No, I’m sure you want to know why don?t we have them commit to more. I mean an hour would be more beneficial in the long run, right? While the answer is YES?calorically, you will burn more calories in 60 minutes, there is also a NO?by committing to something so large, you are almost inevitably setting yourself up for failure in the long run. You might do 45 minutes-60 minutes for a week…or maybe even 2 or 3 weeks. But it’s all too easy to let that huge commitment seem daunting over the long haul. Not only will it prevent you from maintaining over the long run, but can also keep you from starting at all!
So, how does this work? Here?s how in 5 easy steps:
Step 1: Make what we call a Power Promise to yourself. Promise something SO small that you KNOW ?you can do it, no matter what. With exercise, we recommend 5 small minutes a day. Simple, right? Might sound too simple, but trust me. Making and keeping a commitment like this will be?life-changing.
Step 2: Set out your workout clothes the night before. (See what we’re doing here? Getting rid of any excuses!).
Step 3: When it?s time to work out?no matter what your head is telling you about why you shouldn?t exercise?put on those clothes and set your timer for 5 minutes. Remember, it’s?only 5 minutes!!!
Step 4: Move. Do whatever you want to do. Whether?it?s simply walking in place while watching TV or doing a 5 minute intense MetCon (Metabolic Conditioning Workout), it’s your choice! Just do it for 5 minutes.
Step 5: If you want to stop when that timer goes off, then stop?you?ve kept that promise to yourself. YAY!!!! But if part of you wants to keep going after 5 minutes, I’m not going to stop you…and you shouldn’t stop yourself! Believe it or not, most people complete their first 5 minutes and think, “Wow…okay…I’m doing this…I’m in it. I might as well keep going.” Then?that 5 minutes turns?into 15 or 30 or even 45.?It’s like magic, I’ll tell ya’.
So whether you do 5 minutes a day or 55 minutes a day, the most important thing is that you complete your 5 minutes that you committed to. After keeping this miniature (and magical) Power Promise for even just a week, I assure you that you will be amazed by how good you feel. The good feeling won’t just be stemming from the physical activity you are now getting consistently in 5 minute doses, but it will also (and mostly) be stemming from realizing that you ARE capable of making and keeping a promise to yourself. You will realize that you DO have integrity with yourself?this means you do what you say you are going to do when you say you are going to do it. And this integrity is DIRECTLY linked to your dignity?the value you place on yourself.
It’s quite funny to dig deep into this transformation thing and realize it’s not about the diet and the exercise. True life change is so much deeper than this. Once you figure out these easy-to-implement transformation tips, your life will never be the same…and the lbs will fall off and stay off!
You can do this!
Xoxo,
Heidi
Want more?helpful?tips just like this? Check out our new book,?Extreme Transformation!
Related reading:
It Really Is All About The Promise
Fabulous Abs in Just 5 Minutes
5-Minute Workout for Sculpting Sexy Arms
Fit in 4 Minutes
32 Responses
Thank you for this post, it is such a great suggestion & I am going to use this to re-kick start my fitness routine. It’s gone a bit awry after moving city & moving house, so this is something I can really use to boost how I feel about myself and get back into it! Bless you Heidi xx
Hello i have been doing your diet for last 3 months in 2015.. due to some health problem i came to a balanced diet and am losing fat finely. But what i wanna know is how to lose love handles. What are the exercises to be done for love handles.. please help.
Hi Keel: It sounds like you’re doing awesome! Unfortunately, you really can’t spot reduce – any extra fat will leave your body in its own way. Follow your carb cycle exactly, and eventually any “problem” areas should improve. You can do this!
I have been making some big changes in my eating since reading your book. I am a 50 year old woman who hasn’t exercised regularly for a long time. I have knee problems and as a result of that and not exercising, my legs have atrophied and look terrible. They don’t have any muscle definition and the skin is very saggy. Is there any hope of being able to have legs that Im proud of and have a nice amount of muscle definition? I just don’t know where to even start.
Thank you.
Hi Annette: It sounds like you’re definitely on the right track! I do believe you can work towards getting those legs you’ll be proud of, so I’d discuss the exercise part of Chris and Heidi’s carb cycling program with your healthcare team, and then follow any modifications they might recommend. You can do this!
I was more than satisfied with my body until the age of 19. I was skinny, I never cared about dieting, and I was actually happy whenever I would gain some weight. I’m vegetarian, I love to cook, but unfortunately during these past years my metabolism has changed a lot. Due to anxiety, depression, and other conditions, I had to take a lot of medication, and I gained over 30 pounds. Now I’m 24, no more meds (yay). Still, I must admit it is hard to look at myself in the mirror and be happy about my figure. I am truly glad that I am better now, but I wish I could be fitter. I don’t have time for gym, and since I am not an expert, I would love if you could give me a few tips on how to lose this weight in a healthy way. Thank you very much, you’re an inspiring team
Hi Rose: You can learn about Chris and Heidi’s carb cycling program in this post: https://heidipowell.net/9060. And their exercise program requires no gym or equipment, so that should be helpful for you. You can do this!
Hi Rose,
Boy, do I understand this. Until I was in my thirties, was one of those (annoying??) people who could eat what they wanted and not gain weight. Was happy with my figure, as never really thought about it.
With illness of a serious nature and what seemed like another phase of puberty in my at about 32, I started putting on weight and though to people who didn’t know me as the skinny person I used to be (I am around 5’8″ don’t put fat on my face and my weight is not really on my arms and other visible places, so I still look lean, to people, I guess) people don’t see me as overweight – but I know that it does not help with my health conditions, my breathing etc.
I don’t wish to make excuses; but due to severe fatigue and lung problems (I don’t drink, never smoked and bake and grill nearly all my food), it is not easy to consistently be well enough to exercise. But, I want to get better, get back to work (working from home, setting up my own business). Looking to lose the weight slowly but surely, so blogs like this should really help me to achieve that goal of feeling healthier and looking more like myself.
All the best of luck to you in your journey and thanks to the team.
hi heidi!! I need some advices. I put on a few pounds because of two pregnancies, but I have no time to go to gym. can you tell me some exercises to do at home, in order to lose some of the excess weight?
thank you so much, and a lots of hugs from italy!!!!! 😉
Hi Chiara: Chris and Heidi’s entire exercise program can be done at home, and you don’t need any equipment! Get links to their program in this blog post: https://heidipowell.net/9059/all-about-exercise-2/. You can do this!
Hi Heidi! How often should I add a new promise to my list? Whether it’s adding time to my workout, or adding ounces of water per day? Should I give it one week, two, a month? Thanks so much!
Hi Leah: That’s up to you! When you feel like you’ve got that first promise going strong, then add another one. You got this!
Hi hiedi,
M following u n Chris for abt last 6 mnths n doing some lifestyle changes since 2 mnths recently diagnosed with pcos n gained approximately 25 lbs in 6 mnths n overall m abt 60 lbs overweight (90 kg) as nw i want to conceive I have to achieve a healthy wt.
m doing Chris exercise level 1 n 2 around 45 min n walk for around 45 min but dint lose my wt can u plz suggest an appropriate veg diet for me to lose wt n concieve.
Hi Ritika: I’m so sorry to hear about your recent diagnosis. Many of Chris and Heidi’s clients have also suffered from PCOS and have had great success following their carb cycling program. You can learn more about their program here: https://heidipowell.net/9060. And it would be a good idea to discuss this, or any nutrition and exercise program, with your healthcare team first, and then follow any modifications they might recommend. You can do this!
Hi, I have a question. I’m not strong enough to do a standard push up. Which style would build upper body better? Incline push up or knee push up?
Hi Jerrianne: If you can do a knee push up, that would be a great option. If not, incline push ups are great too!