3-4 Short Workouts a Day Gave Me My Best Results!

For a while now, I've been experimenting with multiple workouts per day. Instead of training just once all in one go, I'm instead training 2, 3, or even 4 times a day. Of course, though, these are much shorter workouts that are nevertheless intense enough to trigger a response from my body.

I started doing this for the practical benefits: training with shorter workouts should be easier to fit into a packed schedule. I was curious to see if this could provide similar results to regular training (i.e. training all in one go).

What I found, though, was that this actually yielded *superior* results. I seemingly gained more muscle, burned more fat, and improved in strength and skill. Turns out there are some logical reasons for this.

So, I probably won't be going back. This video shares those explanations, how I trained that way and how you can do something similar. What do you think? Will you be trying it?

As always guys, thanks for watching!

[raeldor]

How does that work with warming up? You're much younger than me, but at my age I really have to be careful to warm up to prevent injury. Can warmup be a part of that short 10-15 minute workout and still get results?

[blackbird]

On a sad/happy note, my dad who got Alzheimer's, was a fitness fanatic all his life but could never lose his belly fat, UNTIL, because of the disease he couldn't concentrate for more than a few minutes at a time, AND, he couldn't remember when he'd worked out last: SO, he would get on his exercycle and peddle as fast as he could for 3-10 minutes throughout the day, all day long.
And with this workout, he got SHREDDED! (RIP old man, you did it!!)

[JaxBlade]

Yoooo We got a mental link or something lmao Cause Literally I started doin this for a time saving perspective but then Noticed "I have more energy & my body is lookin more athletic in the mirror" & It started with Imma do 20 minutes in the morning & 20 minutes at night cause I dont got time for an hour right now & that long rest period along with more food let me crush the 2nd one and felt great. Outstanding Video man!

[johangradin]

Being an instructor in the military this is exactly what we do. Morning WO is more towards mobility and to get the pump up. Then throughout the day you do micro PE. It doesn't matter if the recruits has theory or practical exercises. They are more awake and perform better and you can really see the progression in both strength and conditioning during a 3 month period.

[nitishvaidyanathan]

This is also super great for mental health issues. I’m dealing with some depression/ADHD and having the option just to do a quick, unobtrusive workout while i’m at my cubicle or something allows me to constantly keep my spirits up.

[erikharrison]

Yeah, this was the strategy that broke my latest plateaus, while also just being way more pleasant. The science strongly supports it to - every time a longer rest period between sets is studied it results in better gains, and I've yet to see a cap. Likely because researchers aren't going to test multi hour rests, as they are impractical for most athletes.

But if the base of your training is calisthenics and easily accessible home equipment, then you really can rest an hour or two between sets, spreading volume across your entire day. This is incredible for fatigue management, not just because your sets are higher quality, but day to day fatigue is reduced. This let me move to full body every day, doubling my total workout volume while actually reducing my day-to-day fatigue.

Yeah, never going back

[DePistolero]

I'm a programmer that sits all day, so through out the day I just stand up and do some pushups, pullups ... whatever, but through the whole day, up to 10 times, 10 short training intervals, don't even break a sweat but have pretty nice results, when it comes to strength and progress, even some mass... I think this is a great way of exercising.

[SlickRieck]

Greasing the groove with multiple workouts, I like it

[ScodG]

I actually think this is a really important message. I'm a working mum of twin toddlers so over the first 2 years of their lives found it exceptionally difficult to get any consistent training in, (especially as a year ago I picked my fitness heavy hobby of competitive medieval combat back up). I'm working with a PT now and bet myself up if I struggle to get a full workout in in time throughout my busy week but the sheer truth is anything is better than nothing, and a whole lot of little anything equals a lot by the end of the week!

[MMiler]

Thanks! Advice like this is a godsend for neurodivergent people who experience focus and motivation issues daily. Not only is overall volume less daunting, but keeps necessary stimulation high, with less mental / physiological burn out. Additionally it really supercharges habit building which in the long term aids changes in brain structure, improving the initial condition. RIP Bio-Drone. Long live Bio-Drone 2.

[Ryan-Horgan]

I was 'forced' into many short workout once I became a father. I'm telling you, it was the best shape I was in since I retired from professional tennis.

[nappasavestheworld]

This has been my jam for the past few months as well. Morning starts with 15-20min ladder of 1-2 exercises. Afternoon is 10min of kettlebell training. Evening is a walk with my wife. I'm definitely sore but never really overextended.

[DadBodFit]

Mr. Bioneer, you are an absolute inspiration for all us dad's who wanna stay fit for their families!

[laurencemoore]

When i was a groundworker i noticed something that backs your viewpoint. At the time i was a fitness freak (martial arts-gym-marathons) but i noticed my strength increased dramatically over a few months. This was before mechanisation in the building industry and the work consisted of lifting very heavy pipes, or steel a few times a day. The actual "exercise" would last for no more than say ten minutes in the working day but would leave me (and others) completely drained. My bench in the gym and other exercises increased considerably without seemingly trying and i felt sure it was due to this exertion of about 40-50 minutes max a week. I also noticed that the other groundworkers were very-very-very strong, if not monsters, and few if any did any exercise other than bicep curls lifting pints at the pub.

[rahulshendre]

You have gave me inspiration for not just Bodybuilding
but working out for everything for performing everything

[tbip]

I think people massively underestimate the importance of volume. Smaller multiple workouts means overall more reps. Its one of the reasons gymnasts are so muscular. They train multiple hours daily, which means ....reps and workload.
Great channel mate

[decokane]

I have an hourglass on my desk at work and when it runs empty I get up and do a quick 5 minute workout in a spare room. Then on my lunch I do a quick 30 minutes with a kettlebell and some dumbells I have stashed. The regular small workouts mitigate the 8 hours of sitting and have helped me loose 2 stone in the last 12 months, fixed my nerd neck and improved my mobility.

[LamixFace]

I 100% believe in this!
-The best and healthiest humans lived 1400 years ago and they all lived an active lifestyle.
-This notion of spreading your workouts throughout the day is the closest thing I've heard of that simulates an active lifestyle.
-Something felt off about doing 1-2 hour workouts and still feeling lethargic all day.
Thanks for connecting the dots for me Bioneer!

[biscuitsofdeath]

I'm so glad you call them modules and not protocols. Thank you for that.

[Fedelia]

I love splitting workouts when working from home. Sometimes it's difficult to find a large chunk of time because of kids or work and I end up being way to sedentary. Small bursts of activity can easily be placed between meetings and keep me active and sharp. Yoga in the morning, 1-3 10-15' strength sessions and some bursts of cardio. Most difficult is intense cardio, because I will be sweary af after a few minutes.
For heavy lifts (DL) I usually plan more time to properly warm up and also do some accessory lifts/exercises.

Thanks for your video - I love your stuff :)