Life’s busy. Between work, errands, and family obligations, finding time to get in a good sweat session can be tough. But what if I told you that you could squeeze in a heart-pumping workout in just five minutes? The key is to train smart. So, before you get moving, set the timer on your Fitbit tracker and get ready to make the most of every second.
I’m a fan of quality over quantity. Most people make the mistake of squeezing in as much as they can, either by cobbling together several different exercises in an attempt to target several body parts, or resorting to high-intensity cardio, thinking it’s the only way to make a time crunch count. These methods don’t really make the most of your time, and could actually cause injury. Instead, I recommend focusing on one or two body parts, in a meaningful way. With even five short minutes you can tire out those muscles, which is how real progress is made.
If you decide to target one body part, five minutes is more than enough time to do four sets of a movement. Training your lower body? Do a reverse lunge—four sets of 15 repetitions on each leg with a 30 second break after each set.
If you’re feeling bold and looking for more of a challenge, add on another body part! Superset your reverse lunges with sets of 15 to 20 pike planks. You should be able to get in three sets of each before hitting the 5-minute mark. Then, when you find yourself with another five-minute window later in the week, you can challenge yourself by targeting two other body parts to superset and work.
Here are my suggestions of some superset pairings. For each, aim for 3 sets of 10 to 15 reps, or what works best in your five-minute time allotment. Pick your pairing based on what you want to hit.
1. Quads and Core: Reverse Lunges and Pike Planks
2. Hamstrings and Middle/Upper Back: Dumbbell Stiff-Leg Deadlifts and Dumbbell Rows
3. Triceps and Glutes/Lower Back: Dumbbell Lying Triceps Extensions and Hip Thrusts
4. Obliques and Biceps: Dumbbell Side Bends and Dumbbell Hammer Bicep Curls
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.