“Everyone can do simple things to make a difference, and every little bit really does count.”
Do you want to exercise but can’t seem to find the time? A simple way to think of exercising without overwhelming yourself is to find 5 minutes in your day. If you have more time, then add another 5 minutes.
Our concept for Fitness 5 is to make it easy for you to get started with exercise. With Fitness 5 you can pick 5 exercises out of our list and do each one for 1 minute, up to 5 days per week (any 5 days). If you have time to add more sets, that’s great. Simple math: you have time for 5 sets one day, then you’ve tallied 25 minutes of exercise in total! You can switch things up every day to hit each of the major muscles groups for strength training or focus on strength one day and cardio the next. It’s your choice.
Fitness 5 Program
We’ve compiled a list of exercises for major muscle groups and created a varied list of cardiovascular physical activities from which to choose. Each exercise is linked to a HyperStrike Exercise Video showing you how to perform it.
Some of the activities need free weights or fitness equipment but most can be done without any equipment at all. Your body weight may be sufficient or you can improvise by using household items like large juice bottles filled with water, and other weighted items for extra resistance. The exercises cover major muscle groups divided into upper body, lower body, mid-section, and cardio related exercises.
How it Works
Each of the 5 days, pick 5 exercises from the lists and perform each exercise for 45 seconds, using the remaining 15 seconds to rest and transition to the next exercise. One set will take you exactly 5 minutes!
You can pick 5 exercises from the same list to concentrate on one muscle group per day, or pick one from each list. If you pick all 5 from one list, then transition to the lists that follow on subsequent days. At the end of the 5 days you will have exercised each major muscle group and fit in some cardio.
Do as many sets as you can, have time for, or wish to do. The idea is to get started and keep it up. We know that once you make it a routine and enjoy the benefits of exercising, you will naturally transition to more sets because feeling great leads to wanting more!
Upper Body – Shoulders, Chest, Back
- Alternating Dumbbell Shoulder Press – Seated or Standing
- Pike Press – Feet Elevated
- Band Bench Press
- Push Ups – Sumo Walk
- Dumbbell Row on Ball
- Dumbbell Curl – Standing or Sitting
- Concentration Curl
- Dumbbell Overhead Triceps Extension
- Bench Dip – Feet Elevated
- Hammer Curl – Standing
Mid-Section – Abdominals & Core
- Lateral Lunges – Alternating
- Bodyweight Squats
- Half Wall Slide
- Band Leg Curl – Seated
- Calf Raise on Step
- Lateral High Knees – Two Touch
- Jumping Jacks
- Vertical Jump – Counter Movement
- Squat Thrust
- Stair Run
Okay, now get your egg timer and get started! If you prefer, use a smartphone App to help you track time. There are a ton of alternatives and many also offer sample exercises.
If you like our Fitness 5 Workout, please let us know and share with others. You can find us on Instagram @aspireperspirenourish. You can also join us on Facebook to share your ideas.
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Thank you, Susan. I’m always looking for easy ways to fit into my busy life more activities that keep me fit…and away from the fridge!