Do a Full Body Workout in Less Than 5 Minutes

Do you ever tell yourself you don't have enough time to exercise? If you can't spare enough time for a jog or a trip to the gym, this article will provide a routine that can be over and done with in less than 5 minutes. You'll do 8 exercises for 20 seconds, with 10 second breaks in between. You can mix and match exercises according to your fitness level. It's not a substitute for a trip to the gym, but it's certainly better than nothing!

Steps

  1. Do as many push-ups as you can in 20 seconds. It works the chest, shoulders, abs, and biceps and/or triceps. See How to Do a Push Up. As you get better, you can also Vary the Push up Routine.
  2. Rest for 10 seconds.
  3. Do the "mountain climber" for 20 seconds. This will work your core and legs, as well as your lungs!

    • From the push-up position, bring one leg forward to your chest and put your weight on it briefly.
    • Switch with the other leg.
    • Repeat swiftly.
  4. Rest for 10 seconds.
  5. Do reverse rope pulls for 20 seconds. This is done to work your upper back. If you don't have the means to do this, replace it with another upper back exercise. One option is pilates: How to Strengthen Your Back with Pilates.
  6. Rest for 10 seconds.
  7. Do burpees for 20 seconds.

    • Stand with your feet shoulder-width apart.
    • Bring your hands down to the floor.
    • Send your feet back and come down to a push-up position.
    • Bring your feet back forward and stand up. (Or jump up for extra work on your legs!)
  8. Rest for 10 seconds.
  9. Repeat steps 1-8.



Tips

  • try cycling as it burns 50 calories in 5 minutes.
  • Memorize the routine and do it to the same, 4-minute song every time. Eventually you'll know exactly when 10 or 20 seconds have passed just by listening to the music, and you won't have to check your watch anymore.
  • try squats to reduce eg weight.
  • Drink plenty of water after this routine. Try not to drink too much before this routine or during breaks.
  • try jumping jacks using a bench or any other platform.

Warnings

  • Burpees put a lot of strain on your back, you shouldn't attempt them if you have any back pain.
  • If you start to feel dizzy or faint, stop.
  • This is an intense routine, so don’t even try unless you are reasonably fit!

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Sources and Citations

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