One of the most common reasons people don’t workout is lack of time. But what if I told you, even performing a 5 minute workout could make big changes in your health?
It’s true! Scientific studies show us that a few micro-workouts accumulate to yield many of the same results as a traditional, 30-45 minute, continuous workout.
That’s why, today, we are giving you a 5 minute workout.
For 5 minutes you’ll perform as many rounds as possible. Then, repeat this 5 minute workout as many times as you like throughout the day. (Ideally, 3-4 times!) But as we at Dancers Who Lift know, something > nothing, so just do your best.
Ready for the goods? Okay, set your 5 minute timer and let’s go!
5 Minute Workout: The Breakdown
Alternating Lunges x10
First up in today’s 5 minute workout is alternating lunges.
Start with your feet together, hands on your hips. Step one foot out into a deep lunge, keeping your core braced so your lower back is supported.
Then, step back to return to your starting position.
Repeat on the other side.
**Perform 10 reps before moving on to the next exercise.**
Plank Walkouts
Since you’re already standing with your feet together, go ahead and jump right into this exercise, no set-up needed!
From your standing position roll down your spine and walk your hands out into a plank position. (If you need to bend your knees to get your hands to the floor, that’s okay! Just make sure they get to a straightened position in the plank.)
Once you reach the plank position, walk the hands back to return to the standing position.
**Repeat for 10 reps, then move on to the next exercise!**
Plank Shoulder Taps
Okay, we are halfway through your 5 minute workout, how ya feeling?
Well, get your core ready because next up we have plank shoulder taps!
Put yourself in a plank position with your weight on your hands. Make sure to brace your core, keeping your hips low and shoulders gliding gently down your back.
Now, tap your right hand to your left shoulder and try not to let your hips twist! Then, switch sides.
**Perform 10 reps (right, left is one rep!) then move on to the final exercise.**
Mountain Climbers
Mountain climbers might be one of the most misunderstood exercises out there. If done with no mind to your form, they can still be quite beneficial as a cardio workout. But taking an extra moment to really hone in on your form can expand the benefits of this workout exercise 10-fold.
That said, get yourself into a plank position.
Now, without letting your hips or shoulders rise, pull one of your knees up to your chest, then switch. One on each side equals one rep! You should feel that core firing, now!
**Perform 10 reps to complete your first round!**
Finish Your Workout Strong!
Now, just because you’ve finished one round doesn’t mean your done! Perform as many rounds as you can until your 5 minute timer goes off!
Then, anytime you find yourself with a gap in your day, set a new time and see if you can beat your record!
Don’t forget to keep some deodorant in your bag! This 5 minute workout may be short, but it is mighty!
Did you like todays workout? Try Workout Wednesday: The Bench Workout next time! And if you’re looking for more fitness and nutrition info, give these quick reads a glance: Should I Be Sore After Every Workout?: The Surprising Truth Most Dancers Don’t Know, Are Crunches Killing Your Core? The Core Strength Secret