Sedentary men who exercise just once a week can make sharp fitness gains, a recent study from Thailand reveals. Men who performed a cardio workout once a week for an hour over 12 weeks, lowered their resting heart rate by 11%, and their aerobic capacity was up 24%.

Get started: schedule one workout on the same day each week and make it a can’t-miss appointment.

Visit our site to find your self tips on how to get started or check out our top notch workout plans.