In the latest Well Enough newsletter, Harry Bullmore argues that getting fitter doesn't need to be complicated – and shares the minimalist workout plan he believes can help most people build a stronger, healthier and more functional body for life. You don't need to spend hours working out to see results, as experts reveal the most efficient approach to fitness.
The Minimalist Fitness Prescription
Bullmore outlines a simple three-step weekly routine: complete two full-body strength-training workouts, engage in breathless aerobic activity a couple of times, and walk at least 7,000 steps daily. This plan, backed by experts, promises to keep your heart and lungs healthy, build resilient joints, improve strength and mobility, and reduce the risk of chronic diseases.
“It’s amazing how little you need to do to make some headway with your fitness,” says strength coach Darren Ellis. “If you’re doing two solid strength-training sessions per week, getting your steps in and, ideally, adding one or two slightly harder aerobic sessions on top of that, you’re crushing it compared to the average person.”
Strength Training Made Simple
A sample full-body strength session is provided, or for those who prefer no weights, a 25-minute low-impact bodyweight workout from Jennifer Aniston’s personal trainer is recommended. The key is consistency, not complexity.
Aerobic Activity: Intensity Varies
Fitness is relative. Beginners may benefit from brisk walks, hilly hikes, or even vigorous gardening, while seasoned exercisers may need more intense activities to trigger adaptations. The goal is to get out of breath a couple of times per week.
Walking: The Foundation
Dr Courtney Conley and Dr Milica McDowell, authors of Walk: Your Life Depends On It, explain the sliding scale of walking benefits. “2,500 steps per day is the absolute basement,” says Dr McDowell. “Anything less means your risk of death and disease is skyrocketing.” Small increases from that baseline yield significant health gains: from 2,500 to 3,000 steps reduces all-cause mortality risk by 7%, and to 3,500 by 15%.
The 7,000-step target is backed by a 2023 University of Granada study showing maximal cardiovascular benefits at that level. A 2025 meta-analysis in The Lancet associated 7,000 daily steps with a 22% lower risk of depressive symptoms, 38% lower risk of dementia, 47% lower risk of all-cause mortality, and 25% lower risk of heart disease compared to 2,000 steps.
Dr Conley recommends “micro walks” – quick five-minute or 500-step walks – to integrate movement into daily routines, replacing phone-scrolling moments.
Conclusion: A Science-Backed, Achievable Plan
This free, time-efficient exercise plan is adaptable to individual fitness levels. By walking more, challenging muscles, and occasionally elevating heart rate, anyone can build a fit, functional body for decades. To receive the Well Enough newsletter with Harry Bullmore, enter your email address at the top of the page or visit the newsletter preference centre.
