Work Out in under Five Minutes

Work Out in under Five Minutes

Some days you just don’t have the time to dedicate to your usual gym time but to ensure you don’t slow your progress, fitting in some kind of workout is a great idea. Even if you only have five minutes to spare you can squeeze in this full body session which, if you push yourself to the max, will have a great impact on your fitness and help ensure you’re still getting some training in on those hectic days.

Each of the sets below adds up to 1 minute, with three x 20 second reps each.

Warm Up       

Get your body ready for its short, sharp fitness session, with 20 seconds of fast-paced high knees. Stay on the spot and go as fast as you can, ensuring your knees rise above your hips. Rest for 10-20 seconds between sets.


Set 1: Squat

Whether you choose prisoner squats or Hindu squats, push as hard as you can and work at it for the full 20 seconds. Make sure you exhale as you squat down and inhale as you stand back up and repeat as many as you can in the time, pushing to maximise the short time you’ll be working out.


Set 2: Push Up

An oldie but a goodie, as long as you’re doing it properly

Get down on the ground and lower yourself as low as you can and back up again, as many times as you can, in that 20 second window for three reps.

Set 3: Marching Glute Bridge

Less well known than the other exercises, but one which is perfect for working out your back, glutes and legs. Lie with your knees bent, feet on the floor. Raise your hips to form a straight line from your shoulders to knees. Lift your right knee toward your chest, hold for two seconds; lower and repeat with the other leg. Now see how many you can do in 20 seconds.


Set 4: Burpees to Finish

Just what your body needs after pushing itself to the limit for four minutes, burpees. Make sure your form is still on point and reach up as high as you can when you jump, making sure you really feel it and that every second of this exercise is you at your best. 20 seconds a rep and after three of them you’ll definitely be feeling it.




The Author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.


Joseph M.
7 October 2015

Joseph M.

It's almost hard to believe 5 mins is enough but I'm pretty sure you'd be sweating after these - I'll never let 5 minutes pass when I could be exercising now!

DeletedFname1581363 D.
5 October 2015

DeletedFname1581363 D.

Depends on the planned workout What about hip flexors?

Roger B.
5 October 2015

Roger B.

quite right - absolutely no excuses. How simple is that squat? Wonder if the bus queue would mind..?

Emma C.
1 October 2015

Emma C.

This is exactly what I need for those odd moments hanging around in the kitchen waiting for something to cook when I have only 5 minutes to spare. I especially like the marching glute bridge.

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