Let’s face it: daily exercise is important for overall health and well being, plus it does a great job at boosting those endorphins. In this day and age though, it seems like we all just don’t have the time to do it. I mean, if you’re going to exercise, you need to dedicate at least an hour at the gym, right?
This might surprise you, but the answer to this question is actually…no! Studies have shown that you can reap much greater benefits by exercising in short, high-intensity bursts known as intervals than you can exercising for longer periods at a slower steady pace. How’s that for great news?
Today we’ll be concentrating on 25 of the best quick workouts to have you going from ‘flab to fab’ in as little as five minutes per day. These workouts are perfect for the time-poor, as well as those who find it hard to feel motivated about exercise (don’t we all?). There are also some lengthier circuit sessions for up to 30 minutes for those who have a little extra time in their schedule each day to spare. Trust us, there’s something for everyone here!
If you haven’t heard of Michelle Bridges yet, take note. This Australian fitness guru worked on the reality TV show Australia’s Biggest Loser for many years, whilst also running her worldwide fitness program, the 12 Week Body Transformation. While the program is a paid one (but a popular one at that!), the website does occasionally feature free quick workouts. This is one of them, showcasing 3 short workouts you can do in just under 10 minutes.
How do leaner and more toned legs in just 5 minutes sound? Pretty good, right? This quick and easy workout focuses on your pins and can be accomplished every morning after you wake up. The moves are also very simple, so even those without a lot of exercise experience will be able to do them. Now that’s what we want to hear!
If you’re someone who prefers lower-intensity exercise, such as yoga, then this amazing 6-minute session is perfect for you! It focuses on your core muscles, helping to tone and flatten your stomach in next to no time. Don’t let the Zen nature of yoga fool you though, as these exercises will still get you burning in all of the right places!
If that’s not music to every non-exercise lover’s ears, then we don’t know what is! Thanks to this workout, it actually is possible to trim and tone…all while you watch an episode of your favorite television show. These exercises incorporate a chair or couch too, so you can break a sweat without leaving the comfort of your living room. Does it get any better than that?!
If you’re using a lack of exercise equipment as an excuse to avoid a good workout session, then you’re not alone. We’ve all been there! But the good news is that this quick and easy workout session only needs one thing: a wall. Our homes are filled with these, so it’s an exercise regime we can all incorporate into our daily lives.
Blast Your Legs, Arm, and Core in 12 Minutes Flat
This workout is quite unique because it follows the Tabata interval training principle. This includes four minutes of high-intensity training, alternating between 20 seconds of max training followed by a 10-second rest for a total of eight rounds. These workouts aren’t just fast-paced and fun, but they also burn up a lot of calories!
How does 15 moves in just 15 minutes sound? This is a high-intensity workout with little to no rest in between each exercise, meaning you really maximize every second of it! You could easily do this within a work break, when you wake up, or just about any other quick 15-minute slot you can find within your day. Genius!
All moms are busy, especially if your children are still only little. Therefore, it can be hard to find any time to yourself, let alone time to exercise! Thankfully, this workout was designed with moms in mind and it asks that they spare just 20 minutes in order to exercise every part of their body. How great is that? You could even get the kids involved for a fun session filled with plenty of laughs!
This quick and easy workout begins with just three minutes of warm-up cardio, before you repeat each circuit twice and stretch for a further three minutes to cool down. It sounds simple because thankfully, it is! Each circuit will target a different part of your body too, so you can expect brilliant results within just weeks.
That’s right! This 20-minute workout focuses on weight training exercises for seniors, helping them to maintain healthy muscles, bones, and therefore, strength. It’s important that we all continue to exercise throughout life, no matter what our age! These exercises are gentle enough for those who are older, yet they’re also effective for their well being.
Who doesn’t want thinner and more toned legs and thighs? This workout session is a little longer, coming in at 29 minutes, yet we’re sure you’ll agree that it’s not a huge price to pay for the legs of your dreams! These exercises will help you get summer-ready in no time. Perhaps a new swimsuit purchase is in order?
Thanks to quick workouts such as this one, attaining abs isn’t just the stuff of dreams (nor are they reserved for Victoria’s Secret Angels!). In as little as 5 minutes every morning before work, you too can gradually trim, tone, and build your abdominal muscles. Sign us up! We never knew working out could be so fun and fast.
As we get older, it’s common for our arm muscles to become a little weak and flabby. While weight training might not be everyone’s cup of tea, you can now achieve stronger and slimmer arms in as little as a 5-minute yoga session! These moves are easy to do, yet they target just the right places. Your arm fat will soon be eliminated, with those toned muscles looking great in time for summer and spring!
Boot camp sounds pretty intense and conjures up visions of men and women running around in muddy fields wearing combat boots. Thankfully, boot camp needn’t be this tiresome or intense. This 30-minute boot camp circuit will help you achieve the body transformation you desire, from the comfort of your very own home.
A 5-Minute Workout by Heading to the Barre
If you love the long, lean and muscular legs of ballerinas, then you’ll adore this easy 5-minute barre workout. The best part? You don’t even have to have access to a dance studio to complete it, as it substitutes a simple chair for an actual barre. It’s gentle enough to do first thing in the morning, yet won’t take much time out of your hectic schedule.
It can be hard to feel invigorated first thing in the morning, yet this 5-minute ‘wake-up workout’ is sure to help. Get those weary muscles moving with moves such as burpees, mountain climbers, push-ups, jump lunges, and jump squats. You’ll be trim and taut in no time!
What if achieving your bikini body could be as easy as a quick and simple workout each day? This bikini circuit targets all areas of your body to help you build muscle and trim fat for a toned look. You simply warm up with five minutes of light cardio, before repeating each circuit three times. Once done, simply cool down with another five minutes of stretching. Too easy!
When it comes to quick and easy workouts for optimal health and well being, pregnant women needn’t miss out! This gentle workout combines marching, squats, lunges, push-ups, and planks to help build muscle strength in key areas. Even women who aren’t pregnant will benefit from this awesome session!
Here’s a workout for the exercise haters! This session can be done in front of the tv and simply involves 20 repetitions of exercises such as squat jumps, lunges, burpees, jumping jacks, and more. As you become fitter, you can also step-up the regime to include more repetitions. Level one would take less than five minutes!
No one can learn to love their love handles, so why not incorporate a quick routine into your daily schedule to get rid of them fast? This workout will get your tummy muscles burning for all the right reasons. Once you can easily handle three sets of these exercises, it’s time to step it up to five, then seven.
We love these ‘no equipment’ workouts because they remind us of how simple and accessible exercise really should be. This one can be done from the comfort of your own home, meaning you won’t have to rush out to sign up for a gym membership. That’s our kind of exercise!
Who else is stoked that you can get abs in as little as five minutes a day? This workout uses Pilates techniques for something a bit different, yet equally as effective. These exercises have all been proven to work, so you’ve got nothing to lose by giving them a go. You can even get your girlfriends involved for a quick Pilates session pre-lunch!
Once the hardships of pregnancy are over, it can be even harder to shift that post-pregnancy belly. Remember, some women find it easier than others, so there’s no point beating yourself up about it! Instead, why not incorporate this really simple workout routine into your day to gradually (yet surely) gain back a flat stomach?
Love Pilates but just don’t have the time for it? Don’t worry, you’re not alone! This 10-minute Pilates workout was created for women just like you, so you can now squeeze a quick workout session into your morning, afternoon, or evening. These exercises target your core, helping to flatten and tone your tummy in no time!
If you have a kettlebell sitting around at home gathering dust (or fancy buying one from your nearest fitness store) then you’re in luck! This fast kettlebell workout is excellent for toning your entire body, working a whole range of different muscles. It’s great for boosting your upper-body strength too and can easily be completed in front of the TV!
There you have it – 25 of the best quick workouts you can do in half an hour or less. The wonderful thing about these routines is that you can try a new one every day, week, or month. As soon as you get bored of one exercise regime, or feel like a new challenge, you can simply move onto the next!
Remember, you can reap much greater benefits by exercising in short, high-intensity bursts, and that’s exactly what these workouts are. All you need to do is set aside anywhere from five to thirty minutes each day to improve your health and tone your body. You can do it!
Melanie works full time at Tuft & Needle and blogs part time evenings and weekends when her daughter is working on the cars with her dad!