If your life has gotten as busy as mine, chances are your fitness program is becoming a little neglected. Why do we always prioritize everything else above our own health? Still, most of us can find an extra five minutes somewhere in our day to squeeze in a little workout. These are some of the quickest, easiest, and most effective exercises you can do in under five minutes!
Quick and Easy Home Workouts
With summer on the way, toning those arms could be quite high up on your workout to-do list. It sure is on mine! When you’re at home, grab a couple of cans of beans, or anything else with about a pound (16 oz.) of weight to it. Curling the cans can help to tone your biceps without you having to worry about bulking up. To work your shoulders, push them up above your head and down again in a controlled movement. Hold on tight and be clear of any hanging light fixtures or fans. You can easily do 30 reps upward, outward, and inverted in about 5 minutes.
While you’re at work, keep your heels flat on the floor, and grip the arms of the chair with your elbows pointing away from your body. Now lift yourself out of the seated position. This is not recommended if you suffer from a trapped ulnar nerve, or if your chair has wheels or is not of sturdy construction! Just ten of these is enough to work the shoulders and biceps.
To tone that booty, you could try clenching, holding and releasing your gluteal muscles 30 times. If you’re commuting or sitting at the office, this could be the ideal time to do this. Of course, if you think someone will notice what you’re doing, then you may want to save this one for home. There are dozens of butt workouts you can try at home. Perhaps the best one for the office is to bypass the elevator and take the stairs up and down a few times a day.
You can also try squats while you watch TV. This is one of my favorite exercises and I sometimes do it during commercial breaks. If need be, use your sofa for support at first. Simply stand, and sit, but use only your butt and leg muscles to lift and raise you. Be sure not to let your knees extend past your toes and stick your butt out when you lower into your squat. You’ll soon find you’re squeezing that core too. 30 reps is a good target for this one. As you progress to non-supported squats, start with a lower number.
Those tummy muscles and abs won’t tighten unless you have a strong and supported core. Yoga is one of the best activities you can enjoy for this. But for a quick workout in under 5 minutes try this:
Keep your breathing steady and strong as you lay on the floor on your back. You can put your hands under the top part of your bottom to support your back a little here. Now lift your legs. Start with one leg at a time, alternating just before the first leg reaches the floor. Then progress to both legs raising and lowering together. 5 minutes will be a challenge here, so mix it up with a standing pose like Warrior or Tree as your rest break(s).
Sneaking in a fast five-minute workout daily can help you achieve quite a lot in only a few days. After doing this for a while, you may discover that you have three or four opportunities during the day for a quick workout or stretch! Before you know it, you’ll be able to get at least 20 minutes of exercise in on most days.
What’s your favorite quick exercise?