Ugh, workouts. That means going for a 10km run, or doing an hour long spin class right?
A workout does not have to be a massive slog. You don’t have to use every last bit of energy in your body and sweat buckets for it to be effective. In fact, you can make a difference to your activity levels by ‘working out’ for just 5 minutes. And who can’t find 5 minutes to make their life a healthier one?
Let’s look at some great 5 minute workouts that you can incorporate into your day.
5 Minute workouts that work
Can you workout in just 5 Minutes?
Surely 5 minutes of exercise is not enough to make a difference to your health? Oh but it is! But you can’t just do one 5 minute workout in a week and expect to lose weight. That is why it is important to squeeze a short amount of activity into each day. Then it will all count towards the recommended amount of exercise that you should do in a week.
Exercise has so many benefits beyond helping you to lose weight. It can relieve stress, improve your sleep, affect your mood, and increase your energy levels.
So let’s look at how you can maximise 5 short minutes…
Use dead time
One of the hardest things about exercise is not actually doing it, but being able to fit it into your day. With such busy lives, it is hard to sacrifice a whole hour to sweat it out at the gym. Instead, utilise the dead time that appears in your day, like standing in the shower or sitting in traffic.
Try these ideas…
➜ Shower squats
While you are waiting for your deep conditioning treatment to take effect, why not get in some squats to strengthen your legs and shape your butt.
➜ Core in the car
Why waste the time at a red light? Use it to work your core by flexing your abdominal muscles while raising each hip. Just make sure your foot doesn’t slip off the brake!
➜ Car push ups
Another red light work out is to tense the muscles in your arms while gripping the steering wheel at 10 and 2 o’clock. Pull yourself towards the steering wheel, then push yourself away.
➜ Standing in line
Forget the strange looks that you might receive and use this time to do some leg stretches or calf raises.
Creative ways of getting active
1. Shake it
Do you have a song that makes you want to get up and dance every time that you hear it? Then play that song and dance as hard as you can from beginning to end. You will be surprised by how much energy it takes to dance non stop for 3 and a half minutes. Take a 30 second rest and then do it again!
2. Park further away
Instead of looking for a carpark right by the front door, park in the farthest corner of the carpark. It will force you to walk twice as far as you normally would.
3. Take the stairs
There is a reason this solution has been around for a long time. Climbing stairs is an excellent form of cardio and will definitely get your blood pumping.
4. Get gardening
Gardening is actually a really good way to get some activity in. All the bending, pulling weeds, digging and pushing the wheelbarrow will burn some serious calories. Mowing the lawns is also a good one!
5. Spring clean
Did you know that you can burn calories while cleaning the house? You can actually burn quite a few of them. So get scrubbing, dusting and vacuuming.
Conscious ways to get in your 5 Minute workout
Consciously choosing to do a 5 minute workout will add to all the other efforts you are making throughout the day to stay active. Try these:
➜ Walk or bike
If you work close to home, try walking or biking there instead of getting in the car. Or you can walk to school with the kids instead of dropping them off in the car.
➜ Play sport
Friendly sport leagues are not about the competition, they are all about a fun way to get active.
➜ Walk the dog
You will both benefit for a walk around the block. Your dog gets to sniff and explore, and you can get your blood pumping.
➜ Do an actual workout
If you want to take on an actual workout, ten you can complete this circuit without the need for any fancy equipment.
Complete 5 sets of 50 second intervals with a 10 second break in between…
- Jumping squats
- Star Jumps
- Leg raises
- Push Ups
- (Don’t forget to warm up and warm down with stretches)
The key takeaway from this is to get moving. However you choose to do it, even 5 short minutes can make a difference to your overall health. Combine it with healthy eating and you will be set!