An Efficient Exercise Routine For Your Consideration


After finishing six weeks ofChris Highcock’s Hillfit earlier this year, I designed another fitness program using dumbbells and high intensity interval running on a treadmill.  Chris’s program is a good one, by the way, especially if you are a fitness neophyte.

I’ve preached about the benefits of baseline and periodic fitness measurements.  Here are mine, before and after roughly six weeks of my fitness experiment #3:

  • weight: no change (170 lb or 77.3 kg)
  • maximum consecutive push-ups: 34 before, 32 after
  • maximum consecutive pull-ups: no change (8)
  • maximum consecutive sit-ups: 37 before, 35 after
  • time for one-mile walk/run: 8 minutes and 35 seconds before, up to 8 minutes and 54 seconds after
  • vertical jump (highest point above ground I can jump and touch): 279.5 cm before, to 276 cm after

I know these numbers aren’t great—don’t judge me too harshly.  After all, I’m 58 years old.

I worked out twice weekly for a total of 70 minutes.  The U.S. Centers for Disease Control and Prevention recommends 150 minutes a week of moderate-intensity aerobic activity and muscle-strengthening exercise at least twice a week; or 75 minutes per week of vigorous-intensity aerobic activity plus muscle-strengthening activity at least twice a week.

Bottom Line

I was a bit fitter after completing Hillfit before this trial.

Or I just had a bad day when I tested this time.  Nevertheless, I prefer my current program to Hillfit.  (Click for report on my six-week Hillfit experience.)

What Next?

For strength and endurance gains, perhaps I should incorporate some Hillfit features into my current plan.

Is my current level of fitness good enough?  Not sure.

I’ll put together yet another fitness program within the next few months.  You need change-ups to prevent boredom, if nothing else.

I don’t like to exercise, but I want the health benefits.  Exercise postpones death.  My general goal is to maximize health benefits while minimizing exercise time.

I know that many paleo proponents like CrossFit.  If you have a favorite home-based exercise routine, please share in the Comments section.

Steve Parker, M.D.


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