The five-minute VILPA (Vigorous Intermittent Lifestyle Physical Activity) workout is an excellent routine with outstanding results. It is great for those who need time to incorporate fitness into their day. So, while the research is great, very credible, and motivating to exercise as minimally as possible, don’t throw caution to the wind. VILPA’s good intentions, promise, and positivity still need structure and reasoning to prevent injury.

VILPA is for everyone, even the non-exerciser. But before you do VILPA to receive the benefits of exercise and its minimalist approach, you must prepare. So, there are some things you should know.

Before starting any new exercise routine, especially a vigorous one, taking precautions is essential. Jumping into a program without proper preparation can lead to injuries. VILPA is a vigorous intermittent workout that requires vigorous physical activity for 1-2 minutes at a time, totaling 5 minutes, not including rest between the exercises.

Here’s how to safely progress into a VILPA five-minute routine.

• Assess your fitness level: Start by honestly evaluating your physical condition. This will help you choose the appropriate beginning intensity and exercises.
• Start gradually: The biggest mistake is using your motivation to destroy your body on day one. Begin with shorter, easier workouts and slowly increase the intensity and duration.
• Listen to your body: Pay attention to any pain or discomfort. If something hurts, stop and rest.

Remember, there are many great strength and exercise programs available, but the best one is the one that works and fits best for your current fitness level to progress.

VILPA- Vigorous Intermittent Physical Activity

VILPA is a particular study that found that adults who incorporated about 4½-5 minutes of vigorous activity within one or two-minute bouts lowered their chance of cancer by 30%.

VILPA Research

Non-exercising adults did 3.4 to 3.6 minutes of VILPA per day. This research found a 17% to 18% reduction in total incident cancer risk compared to no VILPA. The researchers then increased VILPA to 4.5-5 minutes and found a significant change of 31% to 32% reduction in cancer risk.

The research says 5 minutes of VILPA has the same powerful benefit of lowering cancer, just like aerobic training. However, VILPA will not increase your VO2 levels or help lower and combat other diseases like longer aerobic exercise sessions do.

VILPA is also being investigated to see if it can manage and prevent diabetes and produce weight loss because they share the same biological pathway. So, there is more research and hopefully promising results to come.

VILPA Disclaimer

You may hate aerobic training or exercise, but you cannot just jump into VILPA. So, if you want the benefits of less time spent exercising, you need to prepare your body to do it and make sure you have no current cardiovascular issues.

The health impact of this routine of vigorous activity in daily life is vital because, for many people, it is more manageable. However, for 75% of those who are not regular exercisers and are not accustomed to it, it is a problem.

• Firstly, you can get injured easily and quickly.
• Secondly, your heart and blood flow need to adjust to the intensity.
• And thirdly, if you have any hidden cardiac problems, clotting, thick blood due to diabetes or smoking, it can be counterproductive.

How to Prepare Yourself for VILPA

Make sure you get a physical first and start simple.

Low to moderate intensity – 2 Weeks

1. Jumping Jacks (30 seconds)

Start with your feet together with your arms at your sides. Jump up while spreading your legs and raising your arms above your head. Return to the starting position and repeat. Rest 1-2 minutes.

2. Pushups or Wall Push-Ups (30 seconds)

Extend your arms to shoulder height with your palms flat against the wall. Lean forward, lower your chest toward the wall, and then push back to the starting position. Adjust the distance from the wall to increase or decrease the difficulty. Rest 1-2 minutes.

3. Lunges (30 seconds)

Stand with your feet hip-width apart and your core engaged. Step forward with one leg. Lower your body until the leg is parallel to the ground while your back knee moves toward the floor. Keep your torso upright. Avoid leaning forward excessively- the most 10-15 degrees. Press through your front foot and return to the starting position. Repeat the lunge with your opposite leg and continue alternating sides with each repetition. Maintain control, focus on good form, and remember to breathe steadily throughout the exercise. Rest 1-2 minutes.

4. Plank (30 seconds)

Get into a plank position with your elbows directly beneath your shoulders. Keep your body in a straight line from head to heels. Squeeze your glutes and quads to help engage your core. Hold for 30 seconds, focusing on maintaining proper form and breathing into the core. Rest 1-2 minutes.

5. Skips in Place (30 seconds)

Start with your feet together and arms at your sides. Step forward with one foot and hop lightly on that same foot, bringing your opposite knee up towards your chest. Quickly switch feet, stepping forward with the other foot and hopping while raising the opposite knee. Continue alternating feet in a quick, rhythmic motion, keeping your jumps low and your core engaged. Swing your arms in opposition for balance and coordination. Rest 1-2 minutes.

Repeat the circuit if you like to complete 5 minutes.

• After two weeks, increase intensity moderately for one week. Increase all times to 45 seconds.
• After one week, do moderate to vigorous intensity for two weeks. Increase all times to 1 minute.
• After two weeks, now you can do VILPA.

You can do this by watching TV: during every commercial, do one exercise for one minute, then rest and have a quick burst of cardio during lunch or in the office.

Remember, fitness is not a one-size-fits-all endeavor. What works for one person may not work for another. The key is to find exercises that you enjoy and that align with your goals and preferences. This is the key to consistency. The possibilities are endless, whether dancing to your favorite song or jumping around.

Four compelling reasons why the 5-minute workout holds so much power.

Better Than Nothing: The reality is that every bit of movement counts. So, whether it’s a brisk walk around the block, a few sets of squats and push-ups, or a quick yoga flow, those five minutes of activity contribute to your overall health and well-being. It’s a small step, but it’s a step in the right direction.

Inspiration to Do More: The beauty of the 5-minute workout lies in its simplicity and accessibility. Once you’ve completed those initial five minutes, you may find yourself inspired to do more. Or say, “Hey, that was not so bad. I feel great!” You may discover that those five minutes turn into ten, fifteen, or even thirty as you find your rhythm, motivation, and momentum.

Feel-Good Factor: Exercise releases endorphins, the body’s natural feel-good chemicals, which can help alleviate stress, boost mood, and enhance overall well-being. Even a brief bout of physical activity can leave you feeling energized, rejuvenated, and more focused on wanting more.

No Equipment Needed: You can use many different exercises to create a 5-minute workout. Incorporating the 5-minute workout into your daily routine doesn’t require fancy equipment; it just requires planning and a tiny commitment called consistency. You don’t need to leave the office or your house. It’s about committing to prioritize your health and well-being, even amid life’s hectic schedule.

No Excuses!

Between work, family, and other commitments, the idea of fitting in a workout can feel like an impossible task. But it is not. It is the excuses that stop you. Often, the most challenging part of working out is getting started. By breaking down the barrier to committing to just five minutes, you’re more likely to overcome procrastination.

The 5-minute workout is not just a quick fix; it’s a powerful tool for incorporating fitness into even the busiest schedules. So don’t waste good research that was created for you.

Enhancing your health can’t get much easier than this.

Remember, fitness is just as important as eating breakfast every morning.

So, get to stepping!

Check out my book INSTANT STRENGTH for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.