11 Minutes to a Fitter You.
Katelyn Sander

11 Minutes to a Fitter You.

Living Well...together, while apart

All you need is 11 minutes and your own body weight. That was the conclusion of a new study published recently in the International Journal of Exercise Science

1-minute of high intensity body weight exercise is followed by 1-minute active recovery. Repeat this sequence 5 times – and you’ll improve your fitness.

Here’s the workout the study used to confer those benefits:

  • 1 minute of easy jumping jacks, to warm up
  • 1 minute of modified burpees
  • 1 minute of walking in place
  • 1 minute of high-knee running in place
  • 1 minute of walking in place
  • 1 minute of split squat jumps 
  • 1 minute of walking in place
  • 1 minute of high-knee running in place
  • 1 minute of walking in place
  • 1 minute of squat jumps
  • 1 minute of walking in place, to cool down

That this type of workout is effective may not seem that surprising to many of you. Still – at a time when the majority of us are trying to increase or maintain our fitness by leaping around our kitchens mid-Zoom meetings – we hope the information reinforces that your efforts are not in vain.

The benefits of interval training have deep scientific roots. The majority of studies use treadmill running or stationary cycling. The beauty of this particular workout is it requires no equipment and very little space. You can do it in your living room or at the end of your driveway after you take the garbage out.

The only downside to the study’s protocol – is – as often happens – high intensity also equated to high impact. It doesn’t need to be this way. The point is to “really challenge” yourselves in terms of effort for 60 seconds so you feel you need the next 60 seconds to recover. You can swap out the work minutes with any exercise that really challenges you. You can also make the workout harder by slightly altering the ratio of challenge/recovery. For example, extend the high intensity interval by 5-10 seconds and take the same amount of time off the recovery. Take care, however, that you are pushing yourself hard enough that you need at least 30 seconds recovery. The benefits of interval training come from pushing your heart past your lactate threshold such that the intensity is NOT sustainable for longer than 90 seconds.

My 10-year old and I experimented on our own with some high intensity, low-impact moves and think we’ve come up with a pretty great alternate workout. Check it out in our Trainer Moves below.


International Journal of Exercise Science

Today’s Trainer Moves

Here’s the outline of our modified protocol:

  • 1 minute of low impact, side to side jacks, to warm up
  • 1 minute of: 10 plank jacks followed by standing and extending you arms over head. (We ended up having time to repeat this 4 times during the 1 minute.)
  • 1 minute of walking in place
  • 15 seconds of high knee drives followed by 15 seconds of butt kickers x 2
  • 1 minute of walking in place
  • 1 minute of reverse lunges extending the arms over head
  • 1 minute of walking in place
  • 1 minute of mountain climbers
  • 1 minute of walking in place
  • 1 minute of squats pulsing for 3 at the bottom of each squat
  • 1 minute of walking in place, to cool down

For questions about today’s Trainer Moves, you can connect directly with Meg here.

Today’s Inspiration

“It is always a great feeling going to sleep each night knowing that you pushed yourself to the limit.” ― Edmond Mbiaka

Today’s Live Workout

Happy Monday! Come and join us to brighten your lunchtime!


Join Robert S today for a Total Body Conditioning workout! Challenge your cardio and strengthen your muscles from head to toe with this incredibly effective no-nonsense bodyweight training.

No equipment needed today.

Join Robert at 12:00pm (30 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 864 5295 2847
Password: 991724


Click here to view our weekly schedule.

If you have questions about our virtual live workouts, please reach out to Lauren.

Featured Bite

Vegan Cacio e Pepe

We’ve had requests to feature more vegan and vegetarian recipes, so when we came across this Vegan Cacio e Pepe recipe – which is quick and relatively easy to make – we knew we had to share! For more recipes like this, please check out our latest Spice of Life blog.

This speedy vegan take on cacio e pepe utilizes a classic technique: Cook the pasta just short of al dente, reserve some of the starchy pasta water to add body to the sauce, then simmer the pasta in its sauce with a splash of pasta water, stirring vigorously until the sauce is emulsified. While many dairy-free pasta recipes look to puréed, soaked cashews for their creaminess, this one cuts corners by using store-bought cashew butter. A spoonful of miso adds depth, and tangy nutritional yeast adds umami. Toasting the peppercorns boosts their flavor and softens them. Recipe from NY Times Cooking.


  • Kosher salt
  • 1/3 cup nutritional yeast
  • 1/4 cup cashew butter
  • 2 tbsp white miso paste
  • 1 tbsp whole black peppercorns
  • 16 oz dried spaghetti
  • 1/4 cup extra-virgin olive oil, plus more for drizzling
  • 1/2 lemon, squeezed as needed (optional)


  • Bring a large pot of lightly salted water to a boil over high. (Go easy on the salt here, since the miso paste added in Step 4 is high in salt.) Add the nutritional yeast, cashew butter, and miso to a small bowl and stir into a thick paste. Crush the peppercorns using the flat side of a knife. (Alternatively, you can roughly chop them, or use a pepper grinder set to a coarse setting.)
  • Add the pasta to the boiling water, reduce the temperature to medium, and cook, stirring occasionally, about 2 minutes before al dente according to package instructions. Reserve 2 1/2 cups pasta cooking water, then drain the pasta.
  • Add 1/4 cup olive oil to the empty pot and heat over medium. Add about two-thirds of the crushed black peppercorns and toast, stirring frequently, until fragrant, 2 to 3 minutes.
  • Add the miso mixture, and stir, then whisk in 1 3/4 cups reserved pasta water until sauce is smooth. Add the pasta to the sauce and cook over medium-high, tossing it constantly and vigorously with tongs, until the sauce is glossy and the pasta is fully al dente, 1 to 2 minutes. Add an extra splash of reserved pasta water to keep the sauce glossy, if needed.
  • Divide among bowls. Drizzle with olive oil, sprinkle with remaining crushed pepper and serve immediately.


Do you have a “Something of the Day” you’d like us to share?! Email Meg.

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