Are Minimalist Workouts Actually Effective?

The concept of “doing less” strikes fear into a lot of athletes, especially in this fast-paced world where maximizing your efforts seems to be the status quo. Many think that going all out all the time is the only way to get fit, and that minimal training is the exact opposite of what you should do if you want to get stronger or lose weight. But overtraining can actually cause injury and fatigue, decreasing your ability to perform and delaying your progress. And truthfully, you don’t really need complex routines or fancy equipment to get fit.

Minimalist training is actually a great way to work smarter, not harder. Doing the bare minimum can help you achieve the results you’re looking for while prioritizing recovery and freeing up your time for the other important things in your life. Read on to learn more about minimalist training, as well the benefits of incorporating it into your exercise routines. I’ve also included a minimalist workout plan that will help with strength gains and fat loss.

What are minimalist workouts?

Minimalist workouts consist of simple and effective exercises that use bodyweight or a small amount of equipment to provide resistance. These stripped down workouts can save you time and help you focus on functional movements, which mimic physical tasks we might encounter in our everyday lives. Functional movements like squatting, lunging, and hinging prepare our bodies for activities like sitting down, lifting something heavy, or picking something up off the ground.

Traditional workouts are often complex, involving multiple machines, free weights, and/or barbells, as well as exercises that isolate your muscles. Minimalist workouts, on the other hand, involve compound movements that engage your whole body while removing any unnecessary elements and equipment. For example, instead of using a leg press machine, you could do a simpler exercise with bodyweight or resistance bands that targets similar areas, like Bulgarian split-squats or goblet squats. Similarly, you could substitute a bench press with a weighted push-up.

What are the benefits of minimalist workouts?

Minimalist workouts can be beneficial for a number of reasons. First of all, they are incredibly time-efficient, making them the perfect way to fit some exercise in if you have a super-packed schedule. You can usually complete most minimalist routines in 15-30 minutes. Secondly, they can save you money since you don’t have to purchase a gym membership or expensive equipment to do them. You can do most simple workouts at home using your own bodyweight or a small amount of equipment. Finally, minimalist workouts are easy to access and maintain, making them great for those who struggle with consistency or get overwhelmed when faced with complex exercise plans.

To be fair, minimalist workouts are not necessarily beneficial for everyone. If you are a competitive bodybuilder or want to train for a specific sport, you will definitely want to avoid minimalist workouts since your goals require specialized training. Similarly, if your focus is on maximum strength or hypertrophy, like in Olympic lifting, you’re going to want a training program that uses very heavy weights instead of relying on bodyweight and resistance bands. In addition, if fancy gyms and weightlifting equipment is what motivates you to exercise, minimal workouts may not be the best for you.

What is the best equipment for a minimalist home gym?

If you’re interested in building a simple home gym for yourself, here is some equipment to consider. While it’s true that you can do a lot with just your bodyweight, this equipment can help you get more out of your workouts.

Some form of resistance
In order to gain muscle and strength, it’s important to incorporate resistance when you exercise. Dumbbells or kettlebells are probably the most popular form of resistance out there, and they are definitely excellent tools for building strength, but a set of either can be a bit expensive. Resistance bands with handles will get you the most bang for your buck, as will the smaller “booty” bands.

Exercise surface
There’s nothing wrong with working out on a hardwood floor, area rug, or carpeting, but sometimes it’s good to have some extra protection for yourself and your floors. Yoga mats are relatively inexpensive, as are these foam interlocking tiles if you need more surface area.

Jump rope for cardio
A jump rope is a great alternative to a treadmill or exercise bike for getting in some cardio. It takes up almost no space and has similar benefits to running.

Indoor shoes
Of course, no minimalist workout would be complete without a pair of barefoot shoes! Xero Shoes offers many different types of minimalist footwear for various activities. The Prio works well for most workouts, although if you like a little extra cushioning like I do, the HFS II is an excellent choice.

What is a good minimalist workout plan?

A decent minimalist workout plan features a balance of strength and cardio, so I’ve included a couple of simple routines below that can be used to help with muscle growth and fat loss.

MINIMALIST WORKOUT PLAN FOR FAT LOSS AND MUSCLE GROWTH

• For best results, aim to complete these routines 3-4 times a week.
• To focus on fat loss, do the HIIT-based routine. For muscle growth, do the strength-based routine. You can also alternate between the two routines for a more balanced approach.
• To progress the routines, you can use heavier weights or bands, increase the number of reps or work time, or decrease your rest time.