1 Hour a Week Fitness: How to Lose Weight on a Busy Schedule

Out-of-shape to FIT in only 1 Hour a Week. Learn how to train effectively and createthe body you have dreamed off.
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  • Lectures 21
  • Contents Video: 1 hour
    Other: 18 mins
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 3/2015 English

Course Description

Losing weight on a tight schedule has never been easier. Learn how I did it only by investing as little as 15-20 minutes a day, twice a week, no equipment needed. Create your own personal schedule which fits your needs perfectly.

Build the Body You Desire by Only Investing 1 Hour a Week with This Complete Step-By-Step Fitness Guide.

✄ Lose weight

✄ Build muscle

✄ Save money

✄ Be healthy

✄ Look & feel AWESOME

Quick & Simple, Personal Fitness Plan at Your Fingertips

Learning the strategies and tactics to increase your exercise effectiveness will allow you to develop and maintain healthy body as well as save time and money doing so.

Following the course will provide you with all the knowledge required to create your very own fitness plan so you don´t have to adapt yourself, but rather the plan will adapt to all your needs and wants.

Content and Overview

Suitable for beginning trainees, throught the course of 17 HD video lectures and 1 hour of content, you will learn all the fitness fundamentals and establish strong understanding behind the concept of super effective training sessions. Every step includes complete guide and fill-out forms how to progress further.

Beginning with the why and assesing your starting point, this course will take you through measuring, setting the targets and motivation you need to keep yourself accountable.

With these mastered, the course will take you step by step through warm up routine, all the basic trainig types as well as the cool down. You will learn how to use them a put them to practice so you can create quick and effective workout.

Students completing this course will have all the knowledge needed to lose weight and create their very own personalied training plan using the least time possible.

Complete with step by step guides including the exercise advancement guide that allows you to start at the easiest exercise and advance further on, you can train and develop the body you have always wanted

If you will enroll now you will get:

  • 17 HD Video lectures
  • 17 HQ Audio lectures to-go
  • Measurements guide - How to measure yourself and identify your fitness level
  • Basic exercises step-by-step guide - Step-by-step tutorials with real-life trainees training from home
  • 5 minute warm up guide - How to warm yourself up in 5 minutes
  • 5 minute stretchng guide - How to stretch your whole body in 5 minutes
  • and a TON of knowledge!

What are the requirements?

  • No prior knowledge of exercise, diet or any well-being topics is required

What am I going to get from this course?

  • Create their own exercise plan according to their needs and options
  • Lose weight only by investing an hour weekly
  • Exercise with no equipment anywhere
  • Advance step-by-step towards fitness
  • Exercise on their own

What is the target audience?

  • This course is for busy people who don´t want to or can´t spend a lot of time and money for gym membership, personal trainer, etc... but want to lose weight as effectively as possible.

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.



You need to be fit and healthy in order to achieve all your goals. Thus take care of yourself first, so you can help others as well.


Following this course will allow you to benefit from:

  • More productive & effective body
  • Highly focused mind
  • Increased energy
Connect with me
Section 1: What is your current situation?

Identify your current situation, measure yourself and find your starting line so you can measure your progress and determine what works and fits you the best.

10 pages

Find out what is your initial situation with this step by step guide.


The most people will only need a "recomposition" of roughly 20 pounds. Lose 20 pounds of fat, or lose 15 pounds of fat and gain 5 pounds of muscle to reinvent your body.


Motivation is critifal factor in fat loss. To keep yourself motivated you should:

  1. Share
  2. Bet a friend
  3. Post your initial/target pictures everywhere

Use it to succeed.


Check if you have all of these before you move on.

Section 2: The 1 Hour Training Concept

Start warming up shortly, but effectively.

3 pages

Download the complete guide for your new effective warm up routine.


There are three basic training types, which are highly effective:

  • Tabata
  • High Intesity Interval Training (HIIT)
  • Crossfit

Japanese "secret" health weapon:

  • 1 exercise only
  • 4 minutes
  • 8 intervals
  • 20 sec work
  • 10 sec rest

High Intesity Interval Training:

  • 1 exercise per training
  • 90 sec work
  • 30 sec rest

Uninterruped training session for whole body. If training is crossfit styled, follow these basic rules:

  1. Pick at least 3 exercises
  2. 1 exercise for each bodypart
      • Lower body
      • Upper body
      • Mid section
      • Condition
  3. Train for maximum amount of repetitions
  4. Train for minimum time

Cooling down after the training session and stretching is critical factor for your further advance.

Benefits of stretching post training:

  • Reduces risk of injury
  • Reduces stress
  • Increases flexibility
  • Increases range of motion
  • Shortens recovery
4 pages

Download your complete step by step cool down guide to stretch yourself properly.


Learn how to use the basic exercises file

Section 3: Start now!

Start at the easiest level of exercise and advance from then to prevent injuries and develop continuously. You can always go harder, until you find your ideal level.


Learn how to make your very own schedule and develop training sessions that fit your needs and wants.

Section 4: Summary
  • Start with measurements
  • Begin at the easiest level of exercise
  • Warm up & Cool down
  • Max effort
  • Create personal schedule
  • Rest

If you are serious about your health, you should also consider another very important element:

  • DIET

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Instructor Biography

Ondrej Juríček, Football coach, Nutrion expert & Personal Trainer

I enjoy transforming lifes, removing pain, reaching goals, coaching developing strengths and fixing weaknesess.

I´ve been involved in sports as a player, referee, coach, advisor, trainer and even as a consultant eversince i´ve been 6. Currently coaching youth football players (6-15), advising the training processes of local clubs all over western Slovakia and consulting dozen executives from international and even one global organization - all highly productive, busy people. This lead to extreme simplification and effectiveness, resulting in 1Hour a Week Fitness project, which started as 1-on-1 consulting, including Exercising, Diet, Sleep, Fasting & Cooking, all stripped down to basics to MAXIMIZE effectivity, energy, productivity at least time possible.

Thus I want to share these techniques with you, help you reach your goals and make you fit faster than you can imagine.

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