If you only workout for 5 minutes 6 days a week, you can reach excellent fitness, save time, and feel great.
The problem most people have is the lack of time. You want to work out or go for a run, but you keep putting it off because you’re always running out of time. I know the problem; I used to do deal with it myself all the time.
Commuting to the gym from work or home is time-consuming. Then you feel you have to spend at least an hour working out, for the session to be productive. Before you know it, all in all, you’ve spent two hours or more getting your workout done. The whole process often creates more stress than it’s worth, so you bail.
Don’t stress or miss workouts anymore.
Unless you are a gym buff or love to hang out at the gym to socialize, there’s no reason to put yourself through this stress. Just learn how to use your body as your gym, and the 5-minutes a day workout.
To achieve great fitness, you don’t have to spend an hour or more at the gym, running or in classes. Just make sure you get regular daily movement and do short strength training sessions at home or your office.
Movement.
By movement, I mean to walk as much as you can every day. Walk around your block at home in the morning or up and down the stairs in your office. Make sure you get up and walk around several times a day.
Strength Training.
Weights and weight machines are not particularly good for you. You can tear muscles and develop arthritis or inflammation in your joints. You’re far better off using your bodyweight to workout safely.
The 5-Minute Workout (Microworkout) is your answer.
All you need is a mat, a sofa, a table (desk or dining), and a workout towel.
Warm-up.
Always spend a minute warming up, by:
- Swinging your arms vigorously in a circular motion, forwards and backward.
- Squatting down, staying down, and making short bounces up and down, off the back of your heels.
Please view the warm-up video.
Why micro-workouts are incredibly efficient and effective:
Efficient: you can complete each workout in only 5 minutes.
Effective: you save vast amounts of time and significantly reduce stress levels.
I perform the 5-minute workouts most days, especially if I’m busy and don’t have more time to train. I get a great workout done, don’t stress, and I move on with my day. If I have plenty of time, I’ll do a regular longer workout, at home, on the beach, or in the woods.
The routines:
The key to making the 5-minute workout successful is to go for speed and keep the form. You have to push yourself hard and do each exercise right; after all, it’s only 5-minutes, so make it count.
Routine 1:
Push-ups x 30 reps, men / 15 reps women
Plank x 60 seconds, men and women
Squats x 30 reps, men and women
Handstand x 30 seconds, men / 15 seconds women (against a wall)
You can view the routine here.
Routine 2:
Push-ups x 30 reps, men / 15 reps women
Up/down plank x 60 seconds, men and women
Spot Lunges x 30 reps, men and women
Reverse incline row x 15 reps, men / 7 reps women
You can view the routine here.
Routine 3:
Incline push-ups x 15 reps, men / 7 reps women (feet raised on sofa or chair)
Sideways plank x 30 seconds, men and women (each side)
Wall-sit x 45 seconds, men and women
Tricep dips x 20 reps, men / 10 reps women (feet raised on sofa or chair)
Rest for 30 seconds after each set and complete 3 or 4 sets.
You can view the routine here.
Stretch.
Once you’ve completed a routine, please make sure you stretch each large muscle group you used during the workout for 20 to 30 seconds each. Hold the stretch position static; in other words, don’t move while stretching.
Stretch these muscle groups: Chest / Legs / Back
The finale.
Saving time and not being stressed puts the fun back in working out, and can be the key to making them happen at all.
You can do one or all three of these routines every day; whenever you want, it only takes 5-minutes each time.
Do a routine first thing, in between meetings, when you get home, or wherever you like. You don’t even have to change. Just take off your top and or wear a T-shirt, and drop to the ground.
This is basic raw stuff, the way we were supposed to stay fit. Give this method a try for two weeks and see how it works for you.
Thanks for reading.
Rob Hourmont
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