Working out may not be number one on everyone’s list of priorities, especially among those who have busy schedules. Making the time to get to the gym can feel impossible sometimes, so that’s where working out at home comes into play. You don’t even need equipment most of the time, which makes it an attractive option for those on the go.
Research has shown that even short exercises can give you immense health and fitness benefits. Five minutes may not sound like much, but if done right, a 5-minute workout can increase your energy levels, improve focus, and help you stay in shape without impairing your daily schedule too much. Whether you’re a busy professional in the working world, a work-from-home parent, or just hoping to keep up with your daily exercises, the following quick routines can offer you numerous benefits.
How 5-Minute Workouts Work
The most important factor that makes a 5-minute workout effective is the level of intensity and focus. If you push your body with compound movements, limited rest, and constant effort, you can elevate your heart rate, use major muscle groups, and get those physical and mental benefits. The Centers for Disease Control and Prevention (CDC) has mentioned the importance of short bursts of activity, highlighting the benefits that your body can gain from it. With these short exercises, you can:
- Increase your circulation and reduce sedentary fatigue
- Boost your mood by releasing endorphins
- Improve your flexibility and mobility
- Burn calories and increase your metabolism
The following are some popular 5-minute workouts that you can try and utilize during any part of your day.
Energizer Routine
This workout is great for the morning because it requires no equipment and can help wake up your body and brain for the day ahead.
- 30 seconds: Jumping jacks
- 30 seconds: High knees
- 30 seconds: Bodyweight squats
- 30 seconds: Arm circles (15 seconds forward, 15 seconds back)
- 30 seconds: Forward lunges (alternate legs)
- 30 seconds: Push-ups (knee or standard)
- 30 seconds: Mountain climbers
- 30 seconds: Plank hold
- 30 seconds: Glute bridges
- 30 seconds: Deep breathing stretch (arms overhead, inhale/exhale)
This series of exercises is great for activating your whole body while improving your circulation and increasing your alertness. Maybe reconsider that second cup of coffee and do this routine instead.
Midday Desk Break
You may think a workout during your workday isn’t ideal because you would work up a sweat. But what if you didn’t work up a sweat? This routine is great for those needing a midday office break but don’t intend to swap to workout gear.
- 1 minute: Seated or standing march in place
- 30 seconds: Neck rolls (slow and gentle)
- 30 seconds: Shoulder rolls
- 1 minute: Chair squats (use your office chair for support)
- 1 minute: Wall push-ups
- 30 seconds: Standing side bends (arms overhead)
- 30 seconds: Calf raises
Sitting and staring at a monitor for too long can cause stiffness and loss of focus. These exercises help to improve your posture, engage muscles, and enhance your blood flow, while still staying comfortable at and around your desk.
Fast Fat-Burning HIIT
High-Intensity Interval Training (HIIT) is a great workout option when you’re short on time.
- 20 seconds: Burpees
- 10 seconds: Rest
- 20 seconds: Jump squats
- 10 seconds: Rest
- 20 seconds: Push-ups
- 10 seconds: Rest
- 20 seconds: Mountain climbers
- 10 seconds: Rest
- 20 seconds: Jump lunges or regular lunges (alternate legs)
- 10 seconds: Rest
- Repeat all steps
HIIT workouts are great for burning fat and building muscle fast. Your body will even continue burning calories after your workout ends, which makes this 5-minute routine a game changer.
5-Minute Strength Builder
If you’re hoping to target muscle and tone ups, this no-equipment routine is a good option.
Do each exercise for 1 minute:
- Push-ups (or incline push-ups using a bench or table)
- Wall sit
- Tricep dips (use a sturdy chair or low table)
- Plank with shoulder taps
- Alternating reverse lunges
These strength training exercises don’t require equipment or long hours, but they will engage your major muscle groups and help you build functional strength over time.
How to Make 5-Minute Workouts a Habit
If you’re hoping to make 5-minute workouts a new habit in your everyday life, it’s important to be consistent. Consider stacking these workouts; do one in the morning, one in the afternoon, and one at night. Even stacking two of them can help you make them a more consistent part of your day. You could also use a timer or workout tracking app to help keep you accountable.
When you’re doing these workouts, be sure to focus on your form. It’s important with short workouts to ensure proper form in order to avoid injury and to get the most out of every exercise. It may be tempting to rush since the workouts are short, but keeping proper form is crucial. The best thing about these workouts is their versatility; you can do them from anywhere, and that should help you limit your excuses not to do them. Easily mold them into your everyday routine. Link your workouts to your daily habits, like brushing your teeth or getting ready for bed at night.
5-Minute Workouts Could Be the Change You Need
You may think that 5 minutes isn’t significant enough to make a difference in your body, but the science and experience behind these workouts speak for themselves. These shorter bursts of exercise can offer many of the same benefits to your body and mind as longer workout sessions, especially when they are performed with high intensity and intention.
A large benefit of these exercises is that they are extremely accessible and sustainable. Maybe you don’t have time for the gym or can’t afford a monthly membership, but you can still utilize these workouts, most of which don’t require equipment. By elevating your heart rate, activating major muscle groups, and releasing endorphins, all in only 5 minutes, you can be feeling stronger already.
