Here's How To Exercise with Minimal Effort But Maximum Health Benefits
Life Fact: not everyone wants to grind at the gym for hours. I have a much better solution for you!
Good news: you don’t have to - you should not anyway, as spending time in the gym as opposed to nature is a massive waste of time!
Simply follow my advice for the best way to exercise with minimal effort but maximum health benefits for body and mind!
Here are the top high-reward exercises that give you serious health benefits—without draining your soul or schedule.
Please watch my YouTube video from Thailand here:
1. 🚶♀️ Walking: The Underrated King
Effort level: ⭐⭐
Benefit level: ⭐⭐⭐⭐⭐
Yep, plain old walking is a superpower in disguise. Just 30 minutes a day can help, yet I highly recommend walking between 10.000 and 15.000 steps a day (8 to 12km).
Benefits:
✅ Burn calories
✅ Improve heart health
✅ Boost mood
✅ Support brain function
✅Tank up on Vitamin D to boost your immune system and happiness
🧠 Bonus tips for optimal health benefits: Walk first thing in the morning, walk at lunchtime, walk during sunset time, and finally, go for a quick walk after each meal to help manage blood sugar and digestion.
2. 🧘♀️ Yoga, Stretching, or Mobility Training for 10–15 Minutes a Day
Effort level: ⭐⭐
Benefit level: ⭐⭐⭐⭐
You don’t need to be a bendy guru to benefit from yoga daily stretching, and mobility. Even a short flow or simple routine can:
✅ Reduce stress
✅ Improve flexibility and posture
✅ Ease joint and back pain
✅ Boost your mood & focus
Start with YouTube or an app, and just do what feels good.
4. 🏋️♂️ Bodyweight Strength Training - 15 to 20 minutes 2 to 3 times per week.
Effort level: ⭐⭐⭐
Benefit level: ⭐⭐⭐⭐
Even 15 - 20 minutes of squats, push-ups, planks, and lunges a few times a week will build muscle, burn fat, boost metabolism, and support bone health.
5. Sprint Your Way to Excellent Fitness and Health
Sprint on the beach barefoot, sprint up steps or a hill, or swim sprint only 1 - 2 times a week for 10 - 15 minutes, with 6 to 8 sets.
Sprinting is the ABSOLUTE best method to burn fat and build lean strong muscles not just in your legs, but all over your body.
Ever wondered why professional sprinters are so lean?
Sprinting gives you unparalleled health and body optimization benefits!
6. 🧠 Breathwork & Mindful Movement or Meditation
Effort level: ⭐
Benefit level: ⭐⭐⭐
Not all exercise is physical. Try breathwork or slow, mindful movement (like Tai Chi or Qigong). It helps:
✅ Reduce anxiety
✅ Regulate your nervous system
✅ Improve sleep and energy
You can literally do this lying down or standing in your living room.
⚡ Pro Tips for Maximum Results with Minimal Time
Stack your habits: Walk while listening to a podcast or call a friend.
Move first thing: A 5-minute stretch in the morning changes everything.
Make it fun: Dance around the house, play with your pet, or do a 3-song workout.
Be consistent, not extreme. That’s the real key.
🎯 Final Word
You don’t need to suffer or sweat buckets to get in shape, and you especially do NOT have to go to the gym to get fit, lose weight, and build muscle. That’s a myth created by the fitness industry that will rope you and make you fail oo.
Ever wondered why there are so many unfit-looking people in gyms sweating buckets? That’s because they are all told to do it the wrong way, on purpose, for the gyms and trainers to cash in!!!
Follow my tips to achieve your goals.
💬 Want a custom "lazy but effective" fitness, food, and health plan? Drop me a message and I’ll help you achieve optimal results and huge benefits.
Rob Hourmont