For years, health and fitness experts have recommended 30 minutes of exercise at least 5 days a week. Finding an “extra” two and a half hours of free time to exercise can be difficult.
However, more recent research suggests that even small amounts of exercise, as short as 5 minutes, can produce positive changes in our health and fitness. Good news for those of us with “no time to exercise”, the most common excuse for avoiding exercise.
Now, even the busiest executive, soccer mom, or college student can find 5 minutes to add some healthy, fat burning exercise into their daily routine!
Have 5 minutes? Then you’ve got time for these fatblasting quickie 5minute workouts:
#1. 5-minute stair workout
Requires access to stairs, the longer the stairway the better. Simply climb to the top and jog back down and repeat. Work up to running up the stairs and eventually climbing or running 2 steps at a time. Great leg and cardio workout.
#2. 5-minute speed rope
Find your jump rope and work on your speed and footwork. Once you can work up to a full five minutes of speed rope you’ll easily be burning in excess of 100 calories in that short time. If you have access to other boxing equipment, try 5 minutes nonstop on the heavy bag or speed bag.
#3. 5-minute treadmill cardio
Have access to a treadmill? Try this 5 minute fat burner. Start with 1 minute at 69 miles per hour, move into a 30second sprint with another 30 seconds of recovery jog then repeat the sprint/jog for a total of 3 minutes and end with 1 minute run at 69 miles per hour. To increase the intensity and calorie burn, increase either pace or incline. You can perform this same workout on the track as well as adapt it to a stationary bike or rowing machine.
#4. 5-minute kettlebells
If you have a kettlebell, grab it and perform one minute each high pulls, goblet squats, twohand swings, russian twist and clean and press. Full body workout in only 5 minutes. Repeat the exercises until your reach your time limit.
#5. 5-minute bodyweight legs
This combination of bodyweight calisthenics will blast your legs. Start with 30 squats, then 30 forward lunges, 30 scissors squats, 30 squat jumps and 30 burpees. If you have time remaining, continue to rotate through the exercises until you reach your time limit or you can’t continue. This short list may sound easy, but will challenge you regardless of your fitness level.
#6. 5-minute HIIT workout
Another fullbody micro workout. Start with 30 jumping jacks, 30 calf raises, 30 alternating high knees, 30 alternating lunges, 30 bicycles, 30 pushups, 30 squats, 30 alternating knee crunches and finish with another 30 jumping jacks.
No more “I don’t have time to exercise” excuses. Try these creative and challenging 5-minute workouts to burn more calories and reach your weight loss and fitness goals sooner!