Is it possible that a workout of only 2½ minutes each day can improve personal performance? Is high intensity exercise in everyone’s reach and is it the only way to better one’s physical performance. What about the ongoing adrenal stimulation from increased high intensity and the stress placed on the body, along with the accumulated stress of day to day living.

Shorter, more intense workouts are becoming very prevalent in the fitness world. While many, like myself, believed that performing endless hours of high intensity exercise per week, the better. However, after venturing down the rabbit hole, we find ongoing research points to being able to improve your level of fitness and mobility while working out for a fraction of the time, as long as you consistently improve your form and intensity output.

Very short workouts, as in 2½ minutes, could become the go to workouts in the corporate environment where time and energy are limited. We foresee that once organisations can get to grips with a focused 2½ minute flow of movement workout, that is from a base of no exercise and very little movement, they will start reaping immediate benefits. Added to this, the 2½ minutes of movement takes one out of hibernation mode during the work day.

The body is biologically able to respond to short intense bursts of activity. The 2½ minute Mind Your Body workout is one of those very beneficial workout because the movements are completed anywhere, anytime with no equipment required. An executive can even complete the workout in their office, and fully clothed.

Research indicates that short, intense workouts have the ability to boost metabolism, manage weight gain and improve longevity by adding a few years to one’s life.

Taiwanese researchers over a 12-year period examined more than 400,000 study participants, where patients self-reported their weekly exercise regimen and were then placed in one of five groups: inactive, low, medium, high or very high exercise activity. The study, published in the Lancet, found that people in the low-exercise group who averaged the shorter 15 minutes of fitness per day reduced their risk of dying from non-communicable diseases, such as cancer by 10 percent and had a 3 year longer life expectancy than the inactive group.

The Human Performance Institute (HPI) in Orlando, Florida, conducted a study to determine the health benefits of high-intensity circuit training, which for their study used only body weight as resistance. The end result was the design of a short, intense 7 minute workout.

Minimum Effective Physical Input

The 2½ minute Mind Your Body program provides:

  • A focus on quality, not quantity
  • A fun way to workout
  • A mind‘shift’ to exercising takes place
  • Engaging muscles and strengthening up
  • Maximum improvement in minimum time
  • Mindful movement & breathing
  • Safe, effective & efficient movements

Proven Benefits of a Short Duration Workout

There are 4 dimensions that are at play after beginning an exercise program. This includes the physical, emotional, mental and personal spiritual dimensions.

Within each dimension various benefits are experienced. These benefits could include:

  • Decreased insulin resistance
  • Eliminate or reduce lower back pain
  • Fat loss
  • Improved cardiovascular health
  • Improve mobility and flexibility
  • Improve staff morale in the corporate setting
  • Improve mindfulness
  • Improve mental clarity

The good thing about 2½ minutes is that you can select the exercises you require for the day and go for it.

Lack of time or lack of interest are the most common excuses used for not exercising. The 2½ minute workout removes this barrier, because virtually everyone can squeeze in a few minutes each day. If you have a bit more time, you can repeat the movements a few more times.

With this minimum effective physical input, you’ll enjoy the benefits describe above and  enjoy the results of beginning an exercise programme. With improved physical and mental health, personal performance will improve.

For any further insight on this article, you welcome to leave a comment, or mail us at

Peter Šmanjak

Owner and Founder at Infinite Risk

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