A five-minute workout that replaces one hour in the gym. An exhausting workout in the gym doesn’t suit everyone and let’s be honest, sometimes we have no time for it. However, this is not an excuse to avoid exercise.
Quick interval training is really effective due to its high pace. A large number of calories are burnt in a short period. If you rather want a definitive guide on weight loss, you can read this comprehensive article instead.
Yoga poses are another great way to get into shape and relieve stress. You may want to check these 40 amazing yoga poses and asanas.
That being said, let’s start with the five simple exercises that will take us just 5 minutes.
Exercise #1: Squats
Place your feet shoulder-width apart or slightly wider. Start crouching down pulling the pelvis back as if you want to sit on a chair. Crouch as low as possible keeping your back straight. Return to the initial position, straining the leg and butt muscles. You need to repeat this simple exercise for only 60 seconds.
Losing weight in such problem areas as the legs, buttocks, and belly is probably the most prevalent issue in fitness. The beginner-level exercises like squats are pretty effective and beneficial.
If you perform this exercise regularly every day, your whole body will transform within a month. For this easy exercise, you don’t need special equipment or a gym membership. You can perform it just about anywhere.
Exercise #2: Push-ups
Take the plank position with your arms straight, your hands should be shoulder-width apart and knees shoulders, and feet are in one line. Slowly start lowering your body bending your arms and keeping elbows close to your body. Return to the initial position for a start. You should perform the exercise for at least 30 seconds.
This exercise greatly works the pectoral muscles and triceps. If you’re new to push-ups, begin by doing them on your knees or while resting against a chair or sofa.
Exercise #3: Mountain Climber
The starting position is the same as in the previous exercise. Tense your abs, lift the right leg and pull it to your chest. Your back and hips must be stiff. Go back to the initial position and do the same for the left leg. This exercise takes about 30 seconds. Take your time and watch your posture.
This exercise will strengthen your stomach muscles and help you burn calories. Don’t push yourself too hard if you feel exhausted. Pause the exercise and take a break.
Exercise #4: Lunges
Place your feet shoulder-width apart and hands at the waist. Take a big step forward with your left foot. The left should form at a right angle and the right knee should almost touch the floor. Go back to the starting position with a push from the forward leg. Repeat the exercise with your right leg. This exercise requires only one minute.
When doing this exercise it’s very important to keep your back straight.
Exercise #5: Jumps
Place your arms beside your body. Jump up while spreading your legs to the sides and raising your arms above your head. Go to the initial position with a quick jump. 45 seconds is enough for this exercise. Take the initial position to relax your shoulder and neck.
This exercise called jumping jacks forms a part of military training in the USA as it improves physical and aerobic endurance. If you feel your muscles burn that means you’re doing it right. keep jumping for the remaining time. The workout should make you feel energized but not exhausted so don’t overdo it.
Exercise #6: Rotating Single-Leg Plank
Reps: On each side of your body. As many as you can in 30 seconds.
Start the workout in an elbow plank with your left leg extended to full length behind your hip and your abs engaged. In this position, shift your weight onto your right arm. Now gradually rotate your torso to the left while keeping the left leg lifted, giving you are complete side plank position. Without lowering the left leg, hold in this position for 1 count then rotate back to elbow plank. Do this as many as you can in 30 seconds, repeat the same with the other side.
Exercise #7: Swimmers
Reps: As many as possible in 60 seconds
Lie face down with your arms and legs extended to full length, make sure your body forms a large ‘X’. While you extend your spine, lift your chest and thighs above ground, leaving your legs and arms hovering.
Try to reach your right arm and left leg towards the ceiling at the same time maintaining the extension and steadiness in the torso. Switch sides as quickly as you can (as if swimming). Do as many repetitions as you can in a 60 seconds duration.
Here’s a summary of the workout that might be handy for you.
Squats: 60 seconds.
Push-ups: 30 seconds
Mountain climber: 30 seconds
Lunges: 60 seconds
Jumps: 45 seconds
Rotating Single-Leg Plank: 30 seconds
Swimmer: 60 seconds
keep performing this set of exercises every day at home or in your backyard and your body will transform within a month. You’ve already taken the first step toward your dream body.
Last but not least, how about a free massage every day after the workouts? Well, this Vibro shape belt from ExParis is being appreciated by many as effective massage equipment. To be honest, I have never tried it myself, so if you have tried, let me know how it did. If you are interested, you can check the product here.
Cardio is needed to achieve overall fat loss these exercises are good for body shaping but you cannot spot reduce. It takes time and hard work plus a healthy diet and then you will see great results. However some tummies will never be perfect due to surgery and that’s ok. But you will not be instantly perfect in 30 days doing this. Cardio plus your diet and some time and doing exercises like these to shape areas of your body you can do it
I will also try the workout. I have used a trainer before and I would never work with a person that gives off such bad energy as yourself. I got a pouch after my hysterectomy. Fixed it with lower tummy tuck.
I too have the pouch after a hysterectomy. I was told it was due to the organs falling. Did the tummy tuck work or did the pouch come back?
Wow this Aly women has really got some nerve using such vulgar language…she seems some what frustrated…She is the one who should be ashamed of herself…Rude..rude..rude
I agree. I want to try this and I dont expect great results but I’ve tried trainers who totally forget you cant do a 60 minute workout like you’re training for the Olympics. I dont eat sweets, breads or sodas and havent for 15 years. I walk fast and have been termed hyper by friends and family. Consisteny get 10k steps I. Daily. The weight will just not budge. I have had my hormones tweaked and currently on Thyroid medication. So thankyou for showing me some workout moves that seem very practical and “doable”. You give us belly fat girls hope. (My legs are skinny and I dont want a huge butt, just want to work on belly fat.)
Wish you best with your workout routine. Prayers are with you!
Wow, I wouldn’t use you for a trainer with that attitude! These do work and I significantly lost and changed my body shape with these exercises. It helped me lose my pooch and backfat. Sustainable weight loss works with the right mental attitude and eating plan. Apparently you need to get your attitude in check.
Agreed KT!!! Any physical activity is better than NO physical activity at all and for some doing this for for 5-10minutes /day may be all it takes to get them motivated… because once they see a result regardless of how small or large it may be IT”S PROGRESS and sometimes progress may not show up on the scale but if you move your body everyday w/ repetition and routine the body will change and the inches will will become smaller.
Personally think that Aly needs an attitude adjustment and I wouldn’t want her as my Personal Trainer w/an attitude like that … People who have weight to lose want people to be positive, encouraging not negative and say or tell you that “this won’t work or It’s your hormones” gimme a break!! and I have news for you Ms. Aly .. Not every woman who has children ends up with a “Pooch” … I’ve had 5 children ( all naturally born) and have NEVER had pooch!
I eat well but I don’t eat any kind of red meat at all, I admittedly have a sweet-tooth and LOVE gooey desserts & ice cream which I eat one or the other everyday. I walk an hr. a day, ride my bike 6o miles on the weekends and do yoga 3 times a week and I’m 53 yrs old .. and I’ve had 3 knee replacements on my Rt. knee, a hip replacement on my Rt. a bar inserted in my spine and a and spinal cage placed on my on my spine and a pain pump in my belly all to to an MVA , so by rights I should be in a wheelchair and be over 200lbs, but I started w/ small movements and exercises to learn how to move and walk again and if my PT had an attitude like yours, I would be in that wheelchair …
Some amazing writing Barbi! I wish you the same healthy and positive life throughout. I personally think that, what makes people mentally skinny and physically overweight is their attitude. Thinking of a 5 minute workout everyday as a threat to health is something that i couldn’t comprehend TBH.
Sure, maybe this regimen won’t yield the exact results depicted in the photo but I’m sure that doing this for 5mins every day instead of sitting on the couch the whole evening – will do something for the person even if it just lifts their spirits. I did the whole30 two years ago and lost 20pounds without exercise- but the next person could gain weight on the same meal plan. Everyone is different. Don’t recommend it to your clients if you don’t think it’s gonna work. Simple as that.
I am on this workout routine for the second week now. Seems like things are changing pretty positively. Did anybody else try as well. Why someone should give such a negative response for a workout. I think all workouts are good.
You have GOT TO BE KIDDING ME W THIS BULLSHIT. You should be fucking ashamed of the flat out lies you’re telling these women. As a personal trainer I see firsthand how long SUSTAINABLE weight loss takes women- especially if they have the “pooch”- that’s a kids/ hormonal issue & cannont be resolved w 5 min A day for 30 days. When this can’t be achieved (bc onviously it cant be) women get EVEN more insecure and set back. Tell them the damn truth for once instead of this bullshit.
Aly to be honest i tried this routine workout with a balanced diet and it really helped me beyond my expectations. Your points as a personal trainer may have their own value but i don’t care, this was helpful for me.
The language, really? There has to be a better way for you to express yourself on here @ALY
Exactly
you seem like a fun trainer.. must have lost a lot of clients to this post to feel so passionate.
Lmao @ Hannah!
Lol
did you have your coffee yet?
Even though I am “a big girl” I’ve noticed
“PLANKS” and plank like exercises build stronger core muscle, (that’s why boxers and other athletes do them) but
I’m always open to learning new things,
What do you suggest?
Thank you, girl. I appreciate the truth. And TBH, you’re absolutely right
Love this!! I have this body type.. And I’m still working it off.. Slowly but steadily I’m taking it off and keeping off even amid health issues. It took a long time to put on.. Its gonna take more than a minute to take off.
THANK YOU for making this point. I tried these 30days with a balance diet and became so depressed thought something was wrong with me. Then my doctor said to me after 3 kids that pouch will never be low in 30 day. It’s unrealistic garbage.
I’m over 50 and was unable to work out for a year. I’ve always worked out and get really good results. Aly, I feel like this may be a good workout to get me started, again.