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Mar 5, 2024 · Only have five minutes to workout? Fitness experts explain how to program a workout when when short on time, and provides a few sample workout routines.
- How a Five-Minute Workout Can Get You Strong and Fit
Introducing the “fitness snack,” a quick five-minute workout...
- How a Five-Minute Workout Can Get You Strong and Fit
- Overview
- Do 5-minute workouts help?
- What the science says
- Fitting exercise into your routine
- Short workouts to try
- Takeaway: Get moving
If you’re running out of time to exercise today, you should probably just skip it, right? Wrong! You can reap the benefits of working out with sweat sessions as short as five minutes. You read that correctly: five minutes. Still skeptical? Keep reading to learn more about how micro-workouts can boost your health and strengthen your body.
It’s possible you’ve never considered working out for only five minutes. It doesn’t sound like enough time to make a difference. After all, the Office of Disease Prevention and Health Promotion says that aerobic activity lasting longer than 10 minutes in duration counts toward the 150 minutes of moderate or 75 minutes of vigorous aerobic exercise you should aim to get each week. But that doesn’t mean shorter, high-intensity exercises can’t help.
Benefits of regular exercise include everything from losing weight to getting better sleep to increasing energy levels. Keeping fit can also help tremendously with your self-confidence. So, shouldn’t anything count toward this goal? Well, researchers are discovering that even exercise sessions as sort as a minute may help you keep fit and active.
A study from the University of Utah shows that all those little bits and pieces of exercise you do throughout the day can add up to something big. In fact, even a single “brisk” minute of moving can have a noticeable impact.
Women who incorporated short bursts of high-intensity activities into everyday life had a small decrease in their body mass index (BMI), compared to control subjects. Men had similar results. The calorie burn during this short but intense session of exercise allowed the women to weigh about 1/2 pound less than their nonactive counterparts. Odds of obesity also went down for both men and women who did these quickie workouts. The key is kicking up the intensity level of whatever you’re doing, versus focusing solely on the length of time.
Another study published in Obesity revealed that splitting exercise up into short chunks makes some sense when it comes to appetite control. One set of obese participants did one hour of exercise each day while another set did 12 sessions of five-minute workouts. In the end, both groups had similar amounts of the protein that controls appetite in their blood.
The group that did the short workouts, though, said they felt an average of 32 percent fuller throughout the daytime hours. In other words, their satiety had increased by doing intermittent workouts of just five minutes in length.
Tips to find time
•Use TV commercial breaks to your advantage. You can get up and do jumping jacks or get down and do pushups before your television show resumes. •Try the nano workout method by exercising while you do daily tasks like brushing your teeth. Instead of just standing there, do a few calf raises. •Set a reminder on your phone to motivate you to exercise throughout the day. You could close your office door to do yoga or take a short walk as a work break. •Walk to complete errands instead of driving. Take the stairs instead of the elevator. Park farther away from the store. Was this helpful? Keep it consistent for the best results. After a while, you may tweak your routine just enough that more movement naturally fits into your day.
You don’t need a gym membership to work up a sweat, either. In fact, the logistics of getting to the gym, getting changed, and finally working out may kill time and your motivation. When you feel inspired to move, try searching for quickie workouts that you can find for free on YouTube.
Some examples:
•Work your core with XHIT’s 5 Minute Abs routine. You’ll complete a series of five exercises that are each one minute long. Prepare to become an expert at straight-edged planks, hip thrusts, oblique crunches, side planks, and full situps.
•Work your favorite asset with this 5-minute Butt and Thigh Workout by Fitness Blender. You’ll do a variety of squats using the pattern of 40 seconds on with five seconds of rest. These moves will help lift, tone, and strengthen your bottom half so you’ll look better in your jeans and have more power for your daily activities.
•POPSUGAR Fitness shares this 5-Minute Fat-Blasting Bodyweight Workout video for those of you who need an all-over burn. You’ll start with jumping jacks and sprint intervals. Then you’ll move on to pike jumps, scissor jacks, and jumping lunges and squats.
•This 4-minute Tabata workout by Rebekah Borucki has been viewed over 2 million times. It’s part of her series titled “You have four minutes” — and it’s killer. Each exercise in the workout is performed twice, each for 20 seconds, followed by 10 seconds of rest. She suggests doing it as a warmup to a longer routine or as a start to your morning.
Yes. Just five minutes of exercise at a time may be beneficial to your health in many ways. If you’re still not sure it’s enough, try doing one of the workouts in the section above. When you finally catch your breath, ask yourself again if five minutes can get your heart pumping. And, really, doing something is usually better than doing nothing, so...
- Ashley Marcin
- Meg Walters
- Air squats to bench. Find a sturdy surface (like a chair or bench) and position your feet a few inches in front of the bench. Lower yourself with control to the bench and back up again.
- Plank. Lie on your front, then engage your core and lift your body off the floor, supporting yourself on your forearms and balls of your feet. Your elbows should be directly under your shoulders with hands together.
- Negative push-ups. Begin in a plank position. Slowly and with control, lower yourself all the way to the ground. Transition to your knees to press back up and reset into the plank position.
- Wall sit. Position yourself up against a wall in a 90-degree squat position. The higher up you sit, the easier the movement will be. Make sure your feet are stacked directly underneath your knees, back flat against the wall, and hold.
Aug 16, 2021 · An intense 5-minute workout can help you burn more fat all day. Fletcher says that you experience the "afterburn effect" for up to 48 hours after an intense workout. Exercise physiologists call this post-exercise oxygen consumption (EPOC).
Aug 4, 2022 · Follow along to this 5 minute full body workout with NO EQUIPMENT! This is a full body cardio workout focused on getting the heart rate up, getting sweaty, a...
- 7 min
- 540.4K
- MadFit
Jan 20, 2021 · Whether you love to walk, run, lift, or swim, five-minute workouts have the power to change your physical and mental well-being.
Dec 21, 2019 · Introducing the “fitness snack,” a quick five-minute workout that helps you build strength, lose weight, and get fit as well as your typical half-hour session.
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