Many people assume that in order to start strength training, you need to invest in a gym membership or home equipment. But that is not the case! There are many exercises you can do at home without equipment that will tone your muscles and help you get stronger. If you’re serious about reaching and maintaining your goal weight, you need to find time to exercise. The good news: You can also reap the benefits of exercise with just five minutes a day. Tomorrow or afternoon! Because a daily 5 minute workout is so easy to do at home!
Can a 5 minute workout be effective?
Rob Fletcher, creator of America’s Next Great Trainer (ANGT), says that a simple 5-minute workout can make a world of difference. In a 2015 interview, he said that he invited his clients to a seven-day “jumpstart” challenge, in which he asked them to set aside just 5 minutes each day for their workout. He said this simple commitment helped change healthy habits and boosted his self-confidence.
Calories burned in a mini workout
So how many calories can you burn during a five minute workout? That depends on how hard you work. Experts say that you can burn up to 20 calories per minute with high-intensity interval training. However, the real benefit only comes after training. A 5-minute intense workout can help you burn more fat throughout the day. The “afterburn effect” lasts up to 48 hours after intensive training.
Exercise physiologists call this post-exercise oxygen consumption. Simply put, this means your body uses more oxygen and burns more fat and calories in the hours after an intense workout. Even after just 5 minutes of training, the fat burning continues for the rest of the day.
Set up your 5 minute workout
There are a few things you need to do to prepare for your 5 minute weight loss workout. First, you need to make sure that you are healthy enough for vigorous exercise. See your doctor if you haven’t exercised in a while, have an injury, or are concerned about your health. Then make sure you’re properly equipped for your level of fitness.
No special equipment is required for a mini fat burning workout for beginners. Most of the exercises can be performed using your own body weight as resistance. However, as you progress and get fitter, experts recommend adding medicine balls, dumbbells, or resistance bands to further increase fat burning.
1. Do open-handed push-ups
Start in plank position with your palms flat on the floor and wider than your shoulders. Point your fingers forward or slightly to the side. Bend your elbows and lower your chest toward the floor. Stop when your chest is slightly below your elbows. Push yourself back to the starting position and repeat the exercise 10 times. (You can modify this exercise by getting on your knees and doing the pushup from there.)
2. Simple exercise: leg raises
Lie on your back on the floor and squeeze your abs as you raise your legs toward the ceiling. Begin to slowly lower your legs until they are a few inches off the ground. (You can only lower your legs to about a 45-degree angle to make sure your abs stay tight and you don’t overextend your lower back.) Raise them back to the starting position. Make sure your lower back remains flat on the floor at all times. Repeat the exercise 10 times.
3. Do triceps dips at home
Sit on the floor and bend your knees so that your feet are flat on the floor in front of you. Place your hands behind you, palms flat on the floor and fingertips pointing toward your butt. Push yourself towards the ground to lift your butt into the air. Bend your elbows to lower your body toward the floor, then push yourself through your palms to return to the starting position. Repeat the exercise 10 times.
4. Perform side plank
In plank position, slowly rotate your torso to the left and place your feet on the mat with the right edge of your right foot. Continue to twist your entire body to the left so that you are balancing on your right hand and the ball of your right foot. Keeping your legs straight, reach your left hand toward the ceiling. Hold for 10 seconds before switching sides (so you’re balancing on your left hand and the edge of your left foot).
5. Do goblet squats
Stand with your feet hip-width apart, toes pointing slightly out. Bring your palms together in front of your chest and bend your elbows. Squeeze your abs and look forward as you push your hips back and bend your knees. Remember to keep your back straight as you continue to lower your butt until your hips are below your knees. Position your elbows so they are on your knees before pushing down through your heels to come back up. Repeat the exercise 10 times.