Before the study, the participants did about 18 minutes of exercise each week, which is well below the 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise recommended by the NHS and other bodies. The Penn State 4-minute workoutIn the study, participants completed each of the following exercises for 30 seconds, followed by a 30-second break. Two-arm rows: Hold each end of the resistance band, stepping on the bottom to keep it in place. Hold each end of the resistance band, stepping on the bottom to keep it in place. Participants went from doing under 20 minutes of exercise a week to following the workout over 80% of the time during the study.