Low-Volume Bodyweight Exercise Training Improves Cardiorespiratory Fitness: A Contemporary Application of the 5BX Approach

Abstract

We examined the effect of a simple bodyweight training (BWT) program, completed thrice weekly for 6 weeks, on cardiorespiratory fitness in inactive adults. The 11-minute session involved five basic exercises, each performed for 60-seconds at a self-selected “challenging” pace, interspersed with recovery periods. Peak oxygen uptake was higher after training compared to a control group (34.2±6.4 vs 30.3±11.1 ml/kg/min, p=0.03). Brief BWT, requiring little space, no equipment, and minimal time commitment, can improve cardiorespiratory fitness.