Burn calories in 5 minutes with this five-move bodyweight workout

In the hustle of daily life, finding time to exercise can be a challenge. It is not for lack of desire, but rather the balancing act of work, family, and social commitments that often leaves us drained. This five-minute workout is designed to fit seamlessly into those jam-packed schedules, elevating your heart rate, torching calories, and even building some foundational strength. The best part? No equipment needed—just grab an exercise mat and lace up your sneakers.

In addition, if you are wondering whether five minutes of activity can truly make an impact, the answer is a resounding yes. A study from the University of Utah revealed that women who engaged in brief, high-intensity exercises for less than 10 minutes experienced a decrease in their body mass index (BMI) and weighed half a pound less than their less active counterparts. These short bursts of exercise also brought them closer to meeting the recommended 150 minutes of weekly activity, compared to longer workout sessions.

Burn calories in 5 minutes with this five-move bodyweight workout

The five-bodyweight exercises included in this routine are fantastic for building core strength. As you might have guessed, this is a HIIT (High-Intensity Interval Training) workout, so each exercise lasts for 40 seconds followed by a 20-second rest. If you have a fitness tracker, it is a good idea to wear it to monitor your calorie burn, heart rate, and VO2 max during the session.

Remember, it is just five minutes, so give it your all! If you find yourself with extra time and craving an additional challenge, consider repeating the workout two more times. Here are the exercises:

Burn calories in 5 minutes with this five-move bodyweight workout

1. Reverse lunge into High Kicks

The Reverse Lunge into High Kicks exercise combines elements of balance, strength, and flexibility in a dynamic movement. Begin by stepping back into a reverse lunge, lowering your body until both knees are at 90-degree angles. As you push back up to standing, smoothly transition into a high kick with the opposite leg, aiming for an extended reach towards the ceiling. This motion engages your glutes, hamstrings, and core while promoting hip flexibility. The alternating nature of the movement challenges coordination and stability, making it an effective addition to any workout routine for a full lower body burn.

2. Skater jumps

Skater jumps are a plyometric exercise that mimic the side-to-side motion of a speed skater. Begin by leaping to the side, landing on one foot while swinging the opposite leg behind you. Immediately jump to the other side, landing on the opposite foot. This lateral movement targets the glutes, quads, and hamstrings while enhancing agility and coordination.

3. Burpees

Burpees are a full-body exercise that combines a squat, push-up, and jump into one fluid movement. Start in a standing position, squat down, place your hands on the ground, jump your feet back into a plank, do a push-up, jump your feet back to the squat position, then explode upward into a jump.

4. Narrow squat jumping into a wide squat

The narrow squat jumping into a wide squat is a dynamic lower body exercise that targets the inner and outer thighs, glutes, and quads. Begin with your feet close together, squat down, then explode up into a jump. While in mid-air, spread your feet wide apart, landing softly into a wide squat position. This movement enhances leg strength, improves agility, and boosts cardiovascular endurance with its quick, explosive nature.

5. Bear position shoulder taps

Bear position shoulder taps are a core-strengthening exercise that also targets shoulder stability and coordination. Start in a bear plank position, with knees lifted a few inches off the ground and wrists aligned under shoulders. Keeping hips stable lift one hand to tap the opposite shoulder, then alternate sides. This exercise engages the entire core while improving balance.

Remember, consistency is key to seeing results. Even short bursts of exercise like this can improve cardiovascular health, burn calories, and boost metabolism. Enjoy your quick and effective workout!