Too busy pulling late evenings at the office to make up for all the long weekends booked? When life gets hectic, workouts are the first to fall by the wayside. Excellent news – five minutes is all it takes, sometimes.
1. The power circuit
- 1 minute of Jumping Jacks: Get your blood flowing and start with a burst of energy.
- 1 minute of Squats: Engage your legs and glutes while maintaining good posture.
- 1 minute of Push-Ups: Modify on your knees if needed; this will target your arms, chest, and core.
- 1 minute of Plank: Hold a strong plank position to work your core.
- 1 minute of High Knees: Finish off with a cardio boost to increase your heart rate.
2. Desk detox
- 1 minute of Desk Push-Ups: Use the edge of your desk to do push-ups that give your upper body a workout.
- 1 minute of Standing Calf Raises: Stand up and raise onto your toes to work on calf muscles.
- 1 minute of Seated Leg Raises: Sit on your chair, straighten your legs, and lift them a few inches off the floor for core activation.
- 1 minute of Wall Sits: Press your back against the wall and hold a seated position for leg strength.
- 1 minute of Arm Circles: Stand up and extend your arms, making small circles to engage your shoulders.
3. Core crusher
- 1 minute of Bicycle Crunches: Twist and reach opposite elbow to knee to fire up your abs.
- 1 minute of Russian Twists: Sit on the floor, lift your feet slightly, and twist side to side with hands together.
- 1 minute of Mountain Climbers: Start in plank and bring each knee towards your chest as if you’re running.
- 1 minute of Flutter Kicks: Lie on your back, lift your legs, and alternate small up-and-down kicks.
- 1 minute of Superman Holds: Lie face down and lift your arms and legs, holding for a count, to strengthen your back.
4. Cardio Blast
- 1 minute of Butt Kicks: Jog in place, kicking your heels up towards your glutes.
- 1 minute of Burpees: A classic, full-body movement to increase your heart rate fast.
- 1 minute of Skaters: Jump side to side like a speed skater, engaging your legs and core.
- 1 minute of Speed Punches: Stand in a boxer stance and throw quick punches to get your arms moving.
- 1 minute of Jump Squats: Perform a squat and explode upwards in a jump, then land back in a squat.
5. Mindful movement
- 1 minute of Deep Squats: Perform slow and controlled squats to stretch your lower body.
- 1 minute of Cat-Cow Stretches: In a tabletop position, alternate between arching your back and rounding it for mobility.
- 1 minute of Forward Fold: Stand up, bend forward, and let your hands hang down to release tension in your hamstrings.
- 1 minute of Child’s Pose: Sit back on your heels and stretch your arms forward, relaxing your back.
- 1 minute of Seated Neck Stretches: Gently stretch your neck from side to side to release any lingering tension.
These five-minute workouts are simple, effective and require no equipment, making them perfect for sneaking in some exercise no matter how tight your schedule is. Ready to fit a bit of movement into your day?