This is how the new fitness trend from Japan “Zero Training” works!

Strength training, cardio, HITT, yoga, etc.: the selection of training types is now huge and new fitness trends are constantly emerging. What they all have in common is that they promise us the same thing over and over again: lose weight, build muscle and burn fat in no time. But especially in winter, when it’s very dark outside at 4 pm, we’d rather stay on the couch after a long day at work than hit the gym. And with the holidays right around the corner, who has time for long, sweaty workouts? But we don’t need that either, because supposedly 5 minutes of exercise a day should be enough to get the body in shape. Yes, you read it right! Have you ever heard of Zero Training? If not, then you should definitely keep reading. What is Japan’s fitness trend all about? Can you really lose weight with it? You can immediately find the answers in our article!

Lose weight with 5 minutes of exercise a day: what exactly is zero training?

Sure, any type of exercise can help us lose fat and build muscle. However, there are some movements and exercises that are much more effective than others. It doesn’t matter if you simply don’t want to gain weight for Christmas or if you plan to be more active next year: 5 minutes of exercise a day is better than doing nothing. The inventor of the training method is the Japanese physical trainer Tomomi Ishimura, who wrote the book “The Zero Training Method”. According to her, poor posture, which most of us tend to have, can cause the body to sag over time.

5 minutes of exercise a day how to burn fat fast

Unhealthy positions, such as standing crooked or sitting hunched over, often lead to severe back pain and metabolic and circulatory disorders. This, in turn, is said to promote fat storage and thus lead to weight gain. Now we have to disappoint you, however, because Zero Training is not about zero or no training. Rather, Zero Training is about bringing the body to zero with 5 minutes of exercise a day. To counteract the slackening of the body, Zero Training is based on gentle breathing, stretching and muscle exercises.

This is how zero training works

Build muscle and burn fat faster with just 5 minutes of exercise a day. Sounds too good to be true, right? As already mentioned, you don’t need a lot of time for zero training and the training method is just perfect for all those who do not exercise well and want to do something good for their body. Plus, you don’t need any special equipment; in fact, a yoga mat is all you need for a zero workout. Most of the exercises are done lying down and focus primarily on the back, neck, hips, shoulders, and feet.

To get the most out of your workout, focus on proper stretching and breathing. However, there is no specific training plan: on Tomomi Ishimura’s YouTube and Instagram channels you will find numerous videos on how you can do 5 minutes of exercise a day and thus improve your posture. If you want to try Zero Training, check out the video above.

What is zero body posture like?

Stretching exercises for back pain Zero Training Exercise 5 minutes of exercise a day

Zero Training is all about correcting poor posture and preventing back pain and metabolic problems with 5 minutes of exercise a day. Proper body position also helps us perform various daily activities with ease. With the “zero position” as the correct position of the body that we have in the normal upright posture and at the width of the hips.

  • Keep your neck straight from the back of your head to your shoulders, making sure that your shoulders are below your ears.
  • The arms are stretched just below the ears and the fingers point towards the thighs.
  • Keep your back vertical from the back of your head to your neck.

Can you lose weight with 5 minutes of exercise a day?

Exercises for back pain Zero Training Benefits Exercise 5 minutes a day


Maintaining a healthy posture is essential to stay in shape and prevent severe back or neck pain, we all know that. Without a doubt, Zero Training from Japan can help us strengthen muscles and improve our posture. And these are, of course, important advantages that you can only benefit from. But can you lose weight with 5 minutes of exercise a day? Unfortunately, we doubt it.

Zero Training Japan Exercises 5 minutes of exercise a day to lose weight

A combination of exercise and a healthy diet is considered optimal for successful long-term fat burning and weight loss. Because no matter how hard or how often you train, if your diet is mostly junk food, your dream body just won’t work. There’s nothing wrong with getting enough exercise, and zero training certainly won’t hurt you, but you won’t actually lose weight with it. However, you can easily use the training method as a supplement to your current training program or combine it with other types of training, such as HIIT or a quick workout at home.

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