One Minute Today.
One Year Transformed.
Start at one minute per day. Add one minute per week. By week 52, you're doing 52 minutes daily — a full workout built through 365 small steps.
Start Your JourneyHow It Works
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Week 11 minute/day
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Week 1212 minutes/day
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Week 2626 minutes/day
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Week 5252 minutes/day
Any activity counts: Walking, cycling, bodyweight exercises, gardening, housework — the constraint is time, not type.
Why It Works
Zero Barrier
One minute is short enough that motivation, energy, and scheduling become irrelevant. There's no reasonable excuse not to do one minute.
No Decisions
Decision-making friction kills most fitness programmes. By week 8, you're not deciding whether to exercise — you're just doing it.
Identity First
You become "someone who exercises daily" before the duration requires actual effort. The habit is locked in before it gets hard.
Evidence-Based Health Impact
Averaging ~185 min/week across the year, reaching ~365 min/week by week 52 — comfortably within WHO guidelines for "additional health benefits."
Mortality Risk
20-23% lower all-cause mortality
Heart Health
22-31% lower cardiovascular risk
Mental Health
25% lower risk of depression
Diabetes Prevention
30-50% lower risk of Type 2
Based on peer-reviewed research and WHO guidelines. View sources
One Year, Real Data
A complete year following the programme, tracked daily.
Monthly Progress
Q1: 27h 42m → Q4: 68h 42m
Activity Mix
26 different activities including cycling, gardening, basketball, yoga, and rock climbing.
345 active days. 3 rest days. 18 days untracked. One transformed year.
FAQs
Anything that feels like exercise to you. Walking, running, leg lifts, squats, push-ups, cycling, stretching — whatever you feel like doing that day. The programme is activity-agnostic.
Go for it. But tomorrow is a new day, and surplus minutes don't carry over. The goal is daily consistency, not accumulated volume. Consistency beats intensity.
Life happens. Carry on where you left off. This is self-care, not forced labour.
No. The programme assumes no gym access and no equipment requirements. Your body and some floor space are all you need.