Shaw’s latest video tracks his results from following a six-week program focusing on bodyweight exercises that don’t require any equipment except for a pair of dumbbells. He also adopts a plant-based diet for the same timeframe, taking his cues from the recipes on the app and then making his own versions to save time, and does his best to get 8 hours of sleep every night.
After completing the first workout, Shaw is pretty exhausted, but Day 2 is when it really hits him. “I immediately felt sore from the day before,” he says. “It’s not a lot of weight, and it doesn’t go on for a long time, but 30 minutes of high-intensity interval training, which I think it is, sort of, makes you pretty puffed.”
He persuades his brothers to join him for some of his workouts, and finds that having company while training really does make a difference: “It’s crazy how much more motivated you can feel, working out with somebody else.”
The workouts don’t get any less physically gruelling, but Shaw does find that his body adapts to the intensity of some of the exercises and he is able to add progression. “Towards the end of week 2, I began to add more reps to each set wherever I could,” he says. “Weirdly, I felt like some exercises I struggled to do as many reps in that time, whereas other exercises I had plenty of time leftover. So I started to customise each set to what would work best for me.”
“I honestly haven’t felt this fit in so long,” he says as he heads into the sixth and final week. “I’ve had so much energy, and I feel like I’ve been smashing these workouts without feeling sore from the previous day… For me it’s so interesting how you only need 25, 30 minutes of high-intensity interval training to really suck the life out of your body and just exhaust yourself. I just feel like I can last longer, go harder, and it feels really good.”
At the end of the 6 weeks, Shaw is looking slightly leaner, with more visibly toned abs.” feel slimmer, I feel fitter,” he says. “I know it’s not a huge difference, but then again it is only 6 weeks.”
This article originally appeared on Men’s Health US.