The 24-Hour Training Principle

Let’s be real — carving out two hours daily for the gym isn’t always practical. Life gets busy, priorities shift, and sometimes, hitting the gym feels like a distant dream. But here’s the good news: you don’t need to block out hours. Instead, what if you considered your day a series of movement opportunities, not just a single workout?

That’s the foundation of the 24-hour principle—a mindset that encourages spreading out movement throughout the entire day. It’s about making your fitness routine sustainable, realistic, and aligned with how your body naturally responds to activity.

Here’s the secret: Instead of trying to fit everything into one long session, aim to sprinkle small, intentional bursts of activity across your day. Consider it like giving your body consistent signals to stay healthy and avoid stagnation, in today’s sedentary world.

Most of us can find intervals in our day into which minimal yet effective doses of movement can be injected, keeping the needle moving towards our primary goals and maintaining or improving overall health. 

The 24-hour principle is a key component of our thinking process for supporting our clients in building and maintaining their training schedules while balancing their busy lives.

Applying the 24-hour principle for yourself requires a balanced perspective and disregard for the all-or-nothing mentality. Instead, you should be clear on your goals, look for opportunistic chances to put in quality work, and constantly reflect on the process. 

How to master the 24-hour principle for yourself:

1. Set one clear goal — strength, cardio, or weight loss- and keep it simple.
2. Divide your activities into buckets:
   • Tissue training (strength, mobility)
   • Cardio (heart health)
   • Play (skills, fun, performance)
3. Stick to three dedicated weekly sessions that focus on your primary goal — these are your anchors.
4. Look for mini-opportunities daily: even 15-20 minutes here and there can add up. Walk during breaks, do some light mobility at your desk, or do a quick workout.
5. Track how you feel and adjust: Pay attention to your recovery and energy levels to avoid burnout. Recording your experiences helps fine-tune your approach.

Here is an example of the 24-hour principle in operation: 

Wake up:  Do CARs Routine & walk (30 minutes)

Mid-morning: Sprinkling some targeted CARs and stretches while at your desk. Try to get a 5- 10 minute walk in to keep blood flowing during a coffee break.

Lunch: Tissue-focused session with weights (30 mins) 

Mid-afternoon: Get moving, go for a 10-minute walk, and sprinkle in more CARs

Finish work before supper: This is time to play your sport or practice your skill-based training (BJJ class, for example) OR have a cardio session (60 mins) 

Post supper, pre-bedtime: walk 20 mins OR parasympathetic breathwork 

Total time: 2.5 + hours of movement

Experimenting with the 24-hour principle may help you significantly shift your overall lifestyle and support you in reaching your goals faster.

Ready to try it for yourself? 

Let us know how it goes.