Summary: Introduction As a writer/personal trainer/nutritionist/business owner, sometimes I have days where I simply have no time to make it to the gym. Okay, I OFTEN have days where I simply have no time to make it to the gym. Luckily, I can fall back on a “5 minute workout,” which is simple, fast, exhausting and effective. I have many clients who have high-stress lives, such as doctors, and they love these workouts as well. There are a few key steps which are integral to pulling these off effectively. Make Sure They’re For You I have had many clients, especially older ones or previously injured ones, who simply aren’t meant to be performing this type of workout. This is nothing to be ashamed of, and there are slower paced, less impactful workouts that are also effective. This type of workout is for those who are typically younger, those who are traveling, and/or have lots of stress to relieve. They are not for someone who has a bad hip, high blood pressure, or hasn’t worked out vigorously in years. Again, this isn’t a knock on anyone, it is simply a safety tip and of course, there are exceptions to this rule. I had one client who was 50 years old and by standard measure shouldn’t have been within one mile of this kind of workout. However, he tried it out, and I had him go slow, and he actually did amazingly. However, he is the exception to the rule. Don’t Stop Once you decide this type of activity is right for you, it is paramount to remember your goal, which for this workout is keeping your heart rate elevated the entire time. There won’t be any breaks, so drink a bunch of water ahead of time and make sure you’ve eaten something. Stretch for at least 4-5 minutes, and make sure you are mentally prepared for this. If you’ve never done this before, I want you to take it easy this first time. Even if you are just walking, by the end of the 5 minutes, that is still success. The goal is to never stop moving. If you have trouble with this, think of all those hours you sit at your desk. Think of all those cookies you ate, that maybe you shouldn’t have. Think of those extra alcoholic beverages you had. Think of all the unhealthy things you’ve been up to. Usually, this is a longer list than we’d like to admit. For those who are more experienced with this type of thing, the 5 minutes will go by far too quickly. This means that you need to go as hard as you can for the full length of time. Choose Wisely Often times, inexperience or fear of doing something “wrong” stops people from doing workouts. While there are certainly ways to get injured, you shouldn’t let fear stop you from doing anything! We are going to be looking at mostly bodyweight exercises here, simple activities like push ups, jumping jacks, pull ups, air squats, chin ups, and jumping rope. All are our friends here! You can also do shuttle runs, if you have the space. Squat jumps are another great activity. The key here is to not do any type of activity that will be too complex when quickly repeated many times. Form has to be perfect, even when tired. A standard 5 minute workout would look like… Jumping Jacks (50) Push Ups (As Many As Possible) Air Squats (50) Chin Ups (As Many As Possible) Jump Rope (50 Jumps) You would repeat this as many times as you can within 5 minutes. It’s not terribly fun, at least not until you get that massive rush of beta-endorphins! But once you get in the swing of doing these regularly, they become easier and easier, better and better! Another good exercise to throw in is mountain climbers. Here’s a helpful instructional video for them. I like to throw these in at the end of the 5 minutes as a test of mental toughness. If you have a digital stopwatch on your phone, all you need to do one of these workouts is a good attitude and yourself! When traveling in Atlanta, a partner and I ran up the steps of the hotel, back and forth, for 5 minutes. These workouts are simpler than you think.
