Do you sometimes feel less motivated to exercise? I get it: facing a one hour work-out can feel overwhelming if you have to juggle work, family and your social life. And while I still advise to try to get some prolonged movement in at least a few times per week, even if it is with a simple walk, there is also an easy alternative: the 5 minute workout.
It is very simple: try to get as many 5 minute workouts in per day as possible. Aim for a minimum of three but if you manage to do more, even better. Some people set an alarm every hour or two hours, others may use a certain ‘trigger’, for example each time they get up to use the restroom or before every meal.
A mini workout does not require any special equipment: you can use your own body weight as resistance. Just pick 2-4 different types of exercise to do during those 5 minutes and alternate them between each mini-workout.
Then decide how many reps and sets to do.The specific number is not important but follow this general rule: it is better to do multiple sets of lower reps than one long set with a lot of reps. Try to start with 5 reps per exercise and do as many sets as possible within those 5 minutes. You can always work your way up to more reps per set.
Some ideas for exercises you can do
• any exercise that involves small weights or resistance bands
• running up and down the stairs
Will I burn fat with this type of workout?
I need to stress this first: getting up to move is simply great for your health, both physical AND mental, period. But if you wonder about fat burning I have some great news for you: you can certainly burn fat during the mini-workout.
But the real benefit comes AFTER the workout is completed: a 5 minute workout can help you burn more fat all day. Yes you read that right: it is called the ‘afterburn effect’ or post-exercise oxygen consumption (EPOC) and it can last for up to 48 hours.
And what does that mean? Your body consumes more oxygen and burns more fat in the hours following an intense workout, even if it only lasts 5 minutes. How good is that?
What if I can not manage to workout multiple times per day?
There will be days when you simply can’t get all of your planned 5 minute workouts in. Life happens so take each day as it comes.
Does that mean you might as well give up completely? Absolutely not! Just do what you can: any exercise at all is better than nothing!