This 5 Minute Workout can
Ramp Your Metabolism for Hours

Even if you don't have time for your "regular" 45 minute workout, something is definitely better than nothing. Just taking the time to do a 5 minute workout will jack your heart rate and intensely raise your energy levels. 

There are studies that suggest a short burst of powerful exercise can ramp your metabolism more effectively than a longer and less intense workout session. 

This "micro-workout" consists of 5 exercises that target all of your main muscle groups, and can be done almost anywhere (even without the dumbbells)...obviously if you only have time for a 5 minute workout you won't be going to the gym.


Total Body 5 Minute Workout

5-minute circuit workout:

  • 10-12 push-ups
  • 10-12 lunges (each leg)
  • 10-12 squats 
  • 10-12 deadlifts
  • 12-25 ab crunches


Push-ups

Exercise Instructions:

  • Start in a push-up position with your hands either on the floor or on a pair of push-up bars. With your abs engaged and your body in a straight line, bend your elbows and lower your body until your chin almost touches the ground.

  • Push yourself back up to the starting position without letting your back sag. Try not to "lock" your elbows at the top before you start the next rep (bad for the elbows). Continue your reps in a fluid motion. 
incline push-ups position #1
incline push-ups position #2

More on Push-ups


Twisting Lunges

Exercise Instructions:

  • Step forward and lower yourself down. The knee on your forward leg should not go beyond your toes and your back leg should be a few inches from the floor.

  • As you are stepping forward and you have good balance, twist your torso to the same side you step to as far as possible, keeping your arms steady at your chest area. Pause for a count and return forward.

  • Push back up and repeat with your other leg. 
dumbbell lunge position #1
dumbbell lunge position #2
twisting lunge exercise


Dumbbell Squats

Exercise Instructions:

  • Stand up straight holding a pair of dumbbells at your side with your legs shoulder width apart and your toes pointed out slightly.

  • Slowly start to squat down pushing your hips back like you are going to sit in a chair, holding the dumbbells at your sides. Make sure to keep looking forward so you maintain good balance and keep your back straight.

  • Continue downward until your thighs are almost parallel to the floor.

  • Push back upwards making sure to have all of your weight on your heels. Return to your starting position and continue your reps.
dumbbell squat position #1
dumbbell squat position #2


Deadlift

Exercise Instructions:

  • Stand with your feet hip-width apart holding the dumbbells in front of your thighs with your palms facing in. 

  • Keeping your back and shoulders straight, bend from the hips and lower the weights toward the floor keeping them close to your legs.

  • Lower as far as you are comfortable and pause for a count or two to stretch your hamstrings. Keeping most of your weight on your heels, pull back up to your starting position.
straight leg dumbbell deadlift position #1
straight leg dumbbell deadlift


Ab Crunches

Exercise Instructions:

  • Lie on the floor with your knees bent and your hands together behind your head. With your lower back flat on the floor, engage your abs and bring your shoulder blades about two inches off the floor.

  • Hold at the top for a count or two and slowly lower your back down, keeping your abs engaged the entire time. Repeat your reps.
abdominal crunches position #1
abdominal crunches position #2

5 Minute Workout 

If you haven't tried a 5 Minute Workout give it a try. You might be shocked at how much you can get done in such a short period of time.

There is absolutely no reason why you shouldn't take a few minutes (when that's all you have) to do a few of the right exercises to rev up your metabolism and realize the health benefits of physical fitness.


Other pages that might interest you:



I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or ideas you would like to share, feel free to contact me or visit our Q&A forum



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