Want to stay fit longer, with a sharp mind and strong body? This short but powerful workout is based on key longevity markers — factors linked to healthy aging. You’ll train endurance, muscle strength, and breathing.
The workout (±20 min total):
-
Endurance (VO2max boost)
3 rounds of 3 minutes cardio training, e.g. stair climbing, jumping rope, or cycling. -
Muscle strength & core:
3 rounds of:
• 40 meters walking with heavy weights (or use heavy shopping bags if you’re not at the gym)
• 30 seconds hanging from a bar (or try 10 seconds, 3 times) -
Strength & explosiveness (core):
3 x 12 medicine ball slams (or throw a heavy pillow forcefully to the ground) -
Breath recovery:
After your workout: 3 minutes of breathing work
• 1 minute: return fully to calm nasal breathing
• 2 minutes: inhale for 5 seconds, exhale for 8 seconds — this helps calm the body
Tip: You don’t have to do it perfectly. Choose what fits you and build up slowly. This workout isn’t about pushing harder, but about staying healthy longer.