Exercise can at times take too long, be too hard, or impossible to squeeze in to a day that is already busy. But… it is important that we exercise most days, even if that means a quick 5minute session. Just setting aside 5 minutes a day could speed up your metabolism, burn calories and keep your body healthier and happier.

 

THE 5-MINUTE WORKOUT

Rest 30 seconds bewteen exercises 1 through 5.

  1. Body weight squats

With feet shoulder width apart, bend your knees and lower your bottom towards the floor. Lower as fast as is comfortable, and then squeeze your buttocks and thighs and return to a standing position where knees are straight.

Repeat 30 times.

 

Stand Erect
body weight squats
  1. Lunges

Step one foot in front of the other, and evenly distributing weight through both legs, bend the front knee and lower down the back knee towards the floor. Control your descent, then squeeze the thigh of the front leg and return to an upright standing position with feet next to one another. Then repeat on the other leg.

Complete 10 of these lunges on each leg.

lunge
lunge
  1. Calf Raises

On flat ground, feet shoulder width apart, in a controlled manner raise up onto the balls of your feet/toward your toes as high as you can, then lower back down to the floor.

Repeat this motion 30 times.

calf raise
calf raise
  1. Sit to stands

Start seated on a chair with or without arm rests depending on your level of confidence with balance. Armrests will make the exercise easier. With feet shoulder width apart, move forward and squeeze through your thighs and buttocks to move into a standing position. Hands out in front can help with balance. Lower yourself down to the chair in a controlled manner.

Repeat the exercise 20 times in a row, and increase difficulty by crossing arms across your chest.

sitting position
standing position
  1. Bridges

Lying on your back, bend your knees up and place your feet flat so that your legs are at about 90 degrees. Push your elbows into the floor or bed either side of your torso, brace your stomach muscles and squeeze through your buttocks while lifting your body upwards away from your starting point. Try to straighten your body fully, and then control your descent back down to your starting point.

Repeat 20 times.

bridges
bridges

If you got through the workout…well done! 5 minutes a day of committed exercise can do wonders to keeping your body happier and healthy. Don’t waste today’s hard work, get through another session tomorrow and see how many days in a row you can achieve.