Is the Milon Circle nonsense? This is what science says.

Training for 35 minutes, twice every ten days. And achieving results too? It sounds too good to be true. Perhaps you’ve thought: surely this can’t work? Or you’ve heard someone say it. An understandable reaction. We are used to thinking that training longer is automatically better. In this blog, Hugo Wieringa, club manager at Happy Bodies, explains the science behind the Milon Circle and why training for a shorter time is sometimes smarter.

Why we think that training longer is better

Most people associate fitness with hours of toiling. An hour on the treadmill, followed by some weights, and then you might be doing well. That idea is deeply ingrained. But is it actually true?

Not necessarily. It is not about how much time you spend at the gym. It is about what your body does during and after that workout.

The science behind the Milon Circle

The Milon Circle combines strength training and cardio in a single 35-minute session. You train all major muscle groups: legs, back, chest, shoulders, and arms. In between, you keep your heart rate high with short cardio bursts. That combination is exactly what research indicates is effective.

Studies show that the combination of strength and cardio yields better results than cardio alone. Strength training builds muscle mass. And muscle mass increases your resting metabolism. The more muscle you have, the more calories you burn. Even when you are sitting on the couch.

The EPOC effect: why you keep burning calories after your workout

This is where it gets really interesting. After an intense strength training session, your body continues to burn extra calories for hours. This is called the EPOC effect, which stands for Excess Post-Exercise Oxygen Consumption. In plain language: your body needs extra oxygen to recover after the workout. That recovery process costs energy.

With gentle cardio, such as an hour-long walk, this effect is minimal. With intensive strength training, it can last for hours. You train for 35 minutes, but your body continues working afterward.

What happens during those 35 minutes?

You start with a warm-up on the cardio machines. This is followed by six strength exercises, alternated with short cardio bursts. You do not adjust each machine yourself. The Milon machines recognize you via a personal chip and adjust automatically. Seat height, weight, resistance: everything is set correctly immediately.

This has two advantages. You don't waste time setting up equipment. And you always train safely, because the resistance matches your strength. After 35 minutes, you have completed a full workout. All muscle groups, including cardio.

Does the Milon Circle really work? We see this in practice.

At Happy Bodies, many people train who previously failed to achieve results at other gyms. Often this is because they only did cardio, or because they didn't know how to use the machines. The combination of personal guidance and smart equipment makes all the difference.

What we often hear from new members: “I thought 35 minutes was too short. But after that first workout, I felt exactly what you mean.” That surprise is relatable. And there is a simple explanation behind it: there isn't a minute of rest in those 35 minutes. Whereas in a traditional gym you spend time waiting for machines, setting up equipment, and taking recovery breaks, in the Milon Circle you train non-stop. As a result, you achieve the same effect in 35 minutes as with a two-hour workout.

The benefits at a glance

In addition to losing weight and getting fitter, regular training on the Milon Circle has more benefits. You maintain muscle mass as you get older. This helps you remain independent. You prevent or reduce back, neck, and joint complaints. And you reduce the risk of chronic conditions such as type 2 diabetes and cardiovascular disease.

All of that in two 35-minute sessions every ten days. No hours at the gym. No complicated schedules.

Is the Milon Circle nonsense? The short answer

No. The Milon Circle is based on proven principles: the combination of strength and cardio, the EPOC effect, and training all major muscle groups. The technology makes it safe and efficient. And the short duration fits into a busy life.

It is not a miracle cure. You still have to come to training. But if you do, it works. We see that every day.

Want to know more?

Curious if the Milon Circle is right for you? Take the membership test and sign up for a free introductory consultation. We'll show you what's possible in 35 minutes. We bet you'll be surprised!