It is often difficult to start training and improving your fitness.

You have to think about the miracle between which the loop of that hour should be flooded.

When to go to the gym and get there at all?

What if there was a way to improve fitness in a researched way, but without the actual “workouts”?

Traditionally, to increase endurance and muscle condition, you start with precise training instructions in the style of "An hour's loop, with that and that power!"

or “A gym workout with just the right number of sets and the muscle in the barrel after the workout, the duration of the workout is at least three quarters”.

This is not the only way to develop fitness.

Now I’ll tell you how it works out during the day’s rest without the actual workouts.

Endurance fitness with everyday movements, muscle strength and mass in 1-2 minute moments

Studies have shown that endurance exercise or movement consisting of snippets develops the condition, especially in the initial stage, as effectively as a loop made in the tube.

Similarly, when studying muscle fitness training, it has been found that the number of training sets accumulated per week is the most decisive factor.

Not whether a particular muscle group is completely jelly after an hour of discipline.

There is a huge potential in these findings.

Let’s now look at an example of how you increase muscle fitness, strength, and even muscle mass and improve your endurance with this method that doesn’t require traditional workouts, change of clothes, trips to training sites, and other twitching that can sometimes be tricky in everyday life.

Abdominal crunching is convenient at home, even with the help of a stool. Photo: Moving Adult Program / Jiri Halttunen

Example model for fitness improvement

Here's how to improve your fitness in a proven way without the actual workouts:

Monday: In the morning at home, one snug set of front backrests and one set of chin pulls (lightened with resistance rubber band if necessary).

Walk briskly to the train station, to work or a little further from the parked car to work, 10 minutes per page.

In the evening, one set of front backrests and one set of chin pulls (lightened if necessary).

Tuesday: In the morning at home one set of step squats, if necessary, for example, a backpack filled with books on the back and one set of abdominal movements.

Walking or other commuting business as on Monday.

In the evening at home one set of step squats and abdominal muscles, like in the morning.

Wednesday: Repeat Monday’s “program”.

Thursday: Repeat Tuesday’s “program”.

Friday: Repeat Monday’s “program”.

Saturday: Do muscle exercises on Tuesday and a brisk, 30-60 minute outdoor walk during the day, which doesn’t have to be done with a workout idea, but as a leisurely “oxygen jump”.

Sunday: Flute and Relax!

This is how you have collected six sets of exercises during the week in four different, versatile training movements.

It has been studied very well enough to develop strength.

On the endurance side, you can do more than 2.5 hours at low power during the week, which meets the endurance exercise recommendations.

For example, in 3-4 weeks, you can change some or all of your muscle movements.

This will give you variation and a new stimulus.

So take an inch.

Good fitness without “workouts”!

Sources: Schoenfeld et al. 2017. Dose-response relationship between Weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis.

Journal of Sports Science.

Jun; 35 (11): 1073-1082.

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