9 minutes of workout is enough (if you do it right)

Use code YELLOWDUDE for 15% off Crossrope's weighted jump ropes: https://www.crossrope.com/yellowdude6/ Stop confusing location with training. This video breaks down the science of why nine minutes of high-intensity effort beats an hour of "comfortable noise," and how you can start building real strength without the gym-day guilt. Clarification: The 3 to 5 min was for heavy, near-failure max-strength sets (1 to 6 reps), where you need a full tank every set. The 9-minute EMOM is conditioning and density: submaximal reps, short rest, which is the 30 to 90 second bucket the rest video already gave. Rest long when the set is brutal, short when it isn't. Same rule underneath. Both right, two different goals. 📒 Calisthenics Playbook: https://yellowdude.co/?utm_source=youtube&utm_content=J2KfUlg1SJ0 https://amzn.to/4rDQ1ka 🔱 Best calisthenics gear: https://thegravgear.com/ Want more Yellow Dude vibes? Hop on here: 📸 Instagram: https://www.instagram.com/yellowdude.co/ 📱 TikTok: https://www.tiktok.com/@thegravgear 🎬 Credits Script: Job W & Wayne Foong Storyboard Concept: Fauzan Arief Illustration: Fauzan Arief with Ye Min Htet Editing: Yoga Pangestu VO performance: Stephen Spencer Technical review: Desmond of https://www.instagram.com/daily_cali_/ References: •Androulakis-Korakakis et al. (2019), Sports Medicine — minimum effective training dose for strength •Spiering et al. (2021), J Strength Cond Res — maintaining strength with minimal training •Nuzzo et al. (2024), Sports Medicine — minimal dose resistance exercise strategies