When it comes to exercise, most people don’t know where to begin. We are told we need cardio for the heart, weights for muscles, stretching for joints, and recovery to prevent burnout — but even after fitting them all in, they often leave our bodies feeling incomplete. Most short workouts isolate single muscle groups or push intensity without balance, leaving the body stiff, imbalanced or depleted.
Essentrics was built around a different idea.
Every Essentrics workout, regardless of length, is built on the same foundation. We must lengthen and strengthen every major muscle chain, hydrate fascia through continuous movement, decompress and mobilize the spine in all its natural directions, and bring every joint through its full range of motion. This is the formula that defines the method
How 23 Minutes Became the Perfect Workout Length for Full Body Rebalancing |
When we began filming our television series 25 years ago, each episode had to fit into a 23-minute window. Rather than changing the method, we applied the full Essentrics formula to a shorter format – including all the essentials that appear in our longer classes. After airing over 300 episodes, the results became clear. Viewers consistently wrote to tell us how different their bodies felt after these short sessions. Thousands of testimonials described less stiffness, better posture, fuller range of motion, and an immediate lift in energy. People consistently reported feeling lighter and more aligned, even with such a brief routine.
This time frame proved valuable for professional athletes who rarely make space for stretching. With heavy workloads and long training days, the athletes that regularly integrated Essentrics into their routine appreciated how a 23-minute session could deliver a full recovery or activation. Under strength and conditioning coach Pierre Allard, the NHL’s Montreal Canadiens even incorporated these short sessions daily during the demanding weeks of training camp. The duration was long enough to unlock the entire body and short enough to fit into a packed schedule, helping athletes stay mobile, balanced, and resilient through high-intensity work.
The Science Behind the 23 Minute Sweet Spot |
23 minutes falls into what psychologists call the Goldilocks zone. Less than 20 minutes often feels too short to create meaningful change. More than 30 minutes is harder to schedule consistently at home. 23 minutes is the balance point where results and sustainability meet.
Research also shows that most people focus best for about 25 minutes before attention dips. Ending at 23 minutes keeps you mentally engaged and physically energized. You finish feeling strong and accomplished rather than depleted. This consistency is what transforms the way your body feels and ages.
| What People Experienced After 23 Minutes of Essentrics
We recently sent a questionnaire to over 1100 Essentrics students. Many of these participants regularly follow our 23-minute workouts and television series. Their results reflected the power of consistent full-body movement. After doing Essentrics, participants reported less pain interfering with: – 75% said that pain interfered less with their enjoyment of life after participating in Essentrics. – 72.2% said that pain interfered less with day-to-day activities. – 65.8% reported less interference with leisure activities. – 54.4% reported less interference of pain with work – 59.4% reported less interference of pain with chores. – 56.6% reported less interference of pain while falling asleep. These findings echo what we have heard for years. When people move daily, even for a short period of time, their bodies change. They restore mobility, ease, and function in ways that affect every part of life. |
Why 23 Minutes is Ideal for Stretching, Mobility & Fascia Work |
Most people think stretching means holding a pose. Static stretching pulls muscles in one direction, while the body is designed to move through multiple angles and planes. To restore true mobility, the tissues need movement, variation, and circulation.
As you move through controlled, multi-directional ranges, fascia begins to rehydrate. Muscles lengthen under tension. Joints decompress. Each repetition improves elasticity and restores the body’s natural fluidity. By the end of 23 minutes, you have moved through enough angles, depth, and variation to unlock stiffness that static stretching cannot reach.
This is why people so often describe feeling taller, lighter, and looser after a single session. The body responds to movement, not stillness.
How Full Dynamic Movement in 23 Minutes Delivers More Than Short Isolated Workouts |
A full-body dynamic routine offers the benefits of multiple workout styles in one. In 23 minutes, you can:
– Target every major muscle chain
– Stretch and strengthen at the same time
– Hydrate fascia and restore glide
– Unlock the hips, shoulders, and spine
– Improve posture through balanced activation
– Increase circulation and energy
– Release stiffness before it becomes pain
23 minutes is enough time to create full-body change while still fitting into real daily life.
A Reset That Becomes a 23 Minute Habit |
After all these years, it is still remarkable how effective 23 minutes of movement can be. People return to it because it feels manageable. They stay with it because the results are undeniable.
FAQ
Q: Why is a 23-minute workout effective for mobility and flexibility?
A: 23 minutes is long enough to move every major muscle chain and joint through varied ranges, which supports fluid movement and reduces stiffness without overwhelming the body.
Q: How does dynamic full-body movement help with stiffness?
A: Dynamic, continuous movement increases circulation, rehydrates connective tissue, and encourages natural glide between muscles and fascia. This creates a smoother, more comfortable range of motion.
Q: Can dynamic full-body movement help reduce everyday pain?
A: Yes. Regular Essentrics workouts encourage balanced strength, healthier joint function, and better circulation, which can reduce common aches that come from stiffness or inactivity.
Q: How often should someone practice mobility-based exercise?
A: Daily practice offers the best results, even when sessions are brief. Frequent gentle movement helps maintain flexibility, ease, and joint health.
Q: Why do people feel more energized after short Essentrics workouts?
A: Essentrics increases circulation and activates the whole body without fatigue. This creates a natural lift in energy that lasts beyond the workout.
Q: How can beginners get started with a 23-minute routine?
A: Begin with a guided Essentrics workout that moves through all major muscle chains and joint ranges. Focus on staying gentle and relaxed in your movements. Consistency matters more than intensity, so this approach is an accessible way to start.
