When you’re short on time, a mini workout is the perfect way to get your body moving. Taking just five minutes for a mini workout between work meetings or study sessions can lower stress levels and make you even more alert and focused when you get back to work. This quick five-minute full-body workout will help you get started.
This mini workout targets the whole body and can be done almost anywhere. It includes these exercises:
- Roll Up and Down
- Jumping Jacks
- Standing Crunches
- Leaning Obliques
- Arm Pulses
- Head Touches
- Squats
- Lunges
- Side Stretch
- Neck Circles
Do each exercise for 20 seconds with a 10 second rest in between to finish the whole workout in five minutes, or do longer reps for a greater challenge.
We’ll explain how to do each exercise, so all you need to do is stand up, grab a timer, and get ready to move!
First Minute: Warm Up
Roll Up and Down
Stand up straight, then bend your knees and roll down through your spine to touch your toes. When you reach your toes, bend your knees and roll back up through your spine. Repeat, moving slowly enough to avoid getting dizzy.
Jumping Jacks
Stand up straight, feet together and arms by your sides. Jump, opening your arms overhead and your legs to shoulder-width apart. Jump again and return arms and legs to the starting position. Repeat.
Second Minute: Abs
Standing Crunches
Stand tall and raise your right knee up toward your chest. Hold onto a wall or counter for balance, if necessary. Draw your left elbow toward the right knee, curving the back and squeezing the abs. Switch sides, drawing the right elbow toward the left knee, and repeat.
Leaning Obliques
Stand tall, arms by your sides, and make a fist with both hands. Lean to the right, squeezing your right obliques and avoiding bending forward. Repeat on the left side and then continue in the established pattern.
Third Minute: Arms
Arm Pulses
Stand up straight and hold your arms out in a “T” position. Raise your arms about 1” and then return them to the starting position. Repeat.
Head Touches
Leave your arms in a “T” position. Bend at the elbows, keeping the elbows in line with the shoulders, and lightly touch the head. Return the arms to the starting position and repeat.
Fourth Minute: Legs
Squats
Stand up straight, legs shoulder-width apart. Relax your glute muscles and bend at the knees as if you’re about to sit in a chair. Straighten your legs and squeeze your glutes at the top of the movement. Repeat.
Lunges
Stand up straight and step your right foot back. Relax your glutes and lower your body so both legs create a right angle, then squeeze your glutes as you bring your legs back to the starting position. Repeat on the left side and continue in this pattern.
Fifth Minute: Cool Down
Side Stretch
Stand up straight and reach your right arm over your head toward the left. Take a deep breath, and then switch sides. Continue in this pattern.
Neck Circles
Tilt your head toward your left shoulder and slowly roll it forward and toward the right shoulder. Roll the head forward again and back toward the left, and repeat.
Taking time to move your entire body is incredibly important, and it only takes a few minutes. Hopefully this workout will help you add some more movement into your day!
