5 minute fat burning workout


5 Fat-Burning Workouts that Take Just 5 Minutes


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Between work, kids, and meal-planning, you barely have time to breathe- let alone exercise! We know what it’s like juggle a thousand responsibilities. We also understand squeezing in some quality gym time is much easier said than done. Luckily, you don’t need a lengthy gap in your agenda to fit in an effective calorie-burning workout. With these 5-minute fat-burning workouts, you can stay fit and healthy. Pretty much anyone has 5 minutes! You can perform these uber-quick routines literally anywhere, so there’s no excuse!

Fast & Effective Weight Loss

Despite only taking 5 minutes of your team, these powerful workouts will rev up your metabolism, release endorphins, and leave you feeling energized and motivated for hours afterwards. That said, not only does exercise help you stay in shape or meet your weight goals, it also affects your mood and boosts your mental performance abilities.

Well, what are you waiting for? If you’re ready to wave goodbye to unwanted body fat without spending what feels like an eternity on the treadmill, look no further than these incredible fat-blasters. They’ll strengthen, tone, and torch calories in a fun and fleeting workout that’s over before you know it!

1. 5-Minute Morning Workout to Kickstart your Day

This energizing morning workout set your metabolism on fire for the rest of the day, putting you at a fat-blasting advantage. In fact, research shows working out upon waking up will have you burning more fat than exercising later on!

2. 5-Minute Fat-Blasting Workout

This invigorating workout will get your heart pumping and blood flowing in such a tiny window of time. It consists of 20 second intervals of calorie-torching moves that, although intense, are uber-effective, and over before you know it!

3. Torch Calories and Fat in Under Five Minutes

Say buh-bye to that belly bulge with this fantastic calorie torcher! This routine emphasizes different variations of burpees, one of the most effective, fat-burning moves you can do. These versions target multiple different muscle groups to give you an awesome full-body workout that’ll burn fat and improve endurance.

4. 5-Minute Workout Challenge

Stay fit on a time crunch with this fun, fast-paced workout! It incorporates a nonstop mixture of cardio and strength training to trim and tone, while challenging your entire body to its limits. Power through 30 second intervals of 10 fat-burning exercises in this challenging routine. It’s over in a snap, and will help you achieve the figure of your dreams!

5. Fat Scorching Tabata Interval Training

Originating in Japan, Tabata is a form of high-intensity interval training that burns mega calories. This advanced workout forces you to sustain high levels of intensity, but we assure you it’s 100% worth it. In just a little time, executing these moves properly will have you burning fat for up to 36 hours afterwards. Count us in!

Slightly Longer Routines

Got a few extra minutes to melt some additional calories? Try these 10-minute fat blasters- you’ll love the results!

  • At Home Fat Blasting Workout
  • Mini Workout Challenge
  • Bicep and Tricep Burn

We’d love to hear what you think of these fat-burning workouts, or what you’d like to see on our site. Leave us a comment in the comments section below.

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Working out in the gym is fun when you have friends around. For some, it can be really frustrating as you feel conscious and shy. For others, it is a treat as you feel motivated to workout. No matter what it is, a fat burning workout is just perfect for keeping your mind and body fit. Some good cardiovascular workouts will help you maintain yourself. Rapid weight loss or fat loss diets are not too healthy to try. However cutting down on fatty food and practicing a 5-minute fat burning workout can bring a huge change in your life.

You may think that a diet for weight loss such as the 7 days diet plan for weight loss is much easier to practice than an intensive workout. At first it seems to be true, however as the days go by you will come back to eating your normal food, which will result in weight gain. Forget all these troublesome experiences, try this simple new 5-minute fat burning workout and see the difference in your body. You will definitely be amazed!

5 Minute Fat Burning Exercises at Home:

Isn’t it great to hear that you don’t need to throw in money for the gym? Because you can workout at home! 5 Minutes of an intensive workout every day is good enough to maintain your body. You do need to pay attention to what you eat and try these techniques to burn your fat in just 5 minutes. This workout will help you to experience fat loss all over your body if practiced every day. All you need for this fat burning workout is a towel, a mat and a skipping rope (jump rope).

5 Minute Fat Burning Workout Set 1:

In this set, we have included 8 fat burning workouts that are done in the form of circuit training with 30 seconds to 1 minute allotted to each exercise. All the exercises mentioned in this circuit can be done in our home or any open space.

Inverted V Pipe Exercise: (30 seconds)

You will be doing this particular exercise for 30 seconds. This is one of the best mat exercises for abs in which you need to lie down on the floor facing downwards. Place your toes on the towel, which will help you in the smooth movement of the body. Place your hands on the ground and balance your body on the toes and hands. You need to pull your legs close to your body, making an inverted V shape with it. Push the legs away from your hands now, by stretching them backward. Pull and push your legs in and out for about 30 seconds. This movement will work the arms, the core and the lower back.

W Leg Lifts Exercise: (30 Seconds)

This exercise will work your legs and abs. You need to lie down on the mat facing upwards. Place your legs close to each other, now lift them straight up and bring them to your tummy. Put your legs down, while putting them down stretch them out in the opposite directions and bring them up to your tummy. Again as you place them down, close them and pull them up. Continue this same procedure for 30 seconds. You will feel a burn in your tummy and legs as you proceed. This is undoubtedly the best exercise to lose fat from the lower part of the body.

Superman Exercise: (30 seconds)

This is a power-packed exercise to reduce tummy that work your thighs, abs and lower back. After the W lifts turn around and face the ground. Stretch yourself on the ground by keeping your hands and legs straight. You need to lift your chest and thighs of the ground at the same time by balancing yourself on the tummy. While doing this try to keep yourself as straight as possible. Repeat lifting your thighs and chest off the ground for 30 seconds. This exercise is extremely effective to tone your belly.

Jump Squats Exercise: (30 seconds)

The jump squat exercise is a power packed cardio exercise to lose weight that is often included in various fitness regimes. It helps in toning the thighs and working out the whole body. You need to stand straight with your feet at shoulder width. Bend down as much as you can into a perfect squat. However, while coming up, you need to exit in a jump. Again go down into a squat and jump up. This is a great intensive workout which will keep your heart beat up and make you sweat. Make a nice and deep squat for best results. You will enjoy doing this exercise and also experience an effective weight loss by doing this exercise regularly.

(Also read: GM Diet – The Fastest Indian Vegetarian Diet to Lose Weight In 7 Days)

Single Leg Lift Jump Exercise: (1 minute)

This is one of the most effective workouts to lose weight and tone the body. It works the core muscles and back of the thigh at the same time. It will also help you to gain balance. You need to start by standing straight and lifting the left leg of the ground. Try to touch the ground with your hands and as you come up, you need to jump. Make sure to keep your left leg up all the while. Keep it in a bent position and don’t strain it. First you will touch the ground and then jump on your single foot. Do this for 30 seconds. Then shake it off and continue with the next leg. Bend your right knee and continue the same exercise. It may be a little challenging for beginners, but with practice you will pull it off well.

Push up and Knee Kick Exercise: (30 seconds)

This is an innovated variation of the traditional push-up and is one of the best home exercises to lose weight that takes very less space to perform. This exercise will work your whole body and is great to lose arm fat, especially for upper arm fat removal. Men are recommended to do a proper push-up. Women can begin with knee push-ups. You need to lie down flat on the ground. Come up to your hands and feet. This is your starting position. You will do just one push up and come back to your starting position. After this you will need to bring your right knee forward to touch your right elbow, and then you will bring your left knee to your left elbow. This is the complete exercise; you need to do this for 30 seconds. Begin with a push-up, go for the knee kicks and then do a push up again. This will build strength in your arms and core.

Bent Leg Rotating Exercise: (1 minute)

This exercise will work your inner thigh and abs. You need to stand straight and place your hands on the back of your head. This is to give you more strength and bring your concentration to the legs. You need to lift your right leg which is bent, to your waist. Rotate your leg by keeping your knee bent in circular movements. Rotate it as much as you can for 15 seconds to the front. Now repeat the same rotation with the same leg to the back for 15 seconds.

After completing the right leg, move to the left and repeat the same. Bend the knee and rotate it forward for 15 seconds and backward for 15 seconds. This is a challenging weight loss exercise; do try it for strengthening your thighs.

Skipping Exercise: (30 seconds)

This is best exercise to lose weight for both men and women. It is simple, easy to do and entertaining so that you don’t get bored. It is the ultimate solution to the question of how to lose weight in thighs and stomach. Take your jump rope or skipping rope and jump for 30 seconds. You can do normal jumps for the first 20 seconds and go to an intensive one. Jumping with both your legs at once will be a much better choice. You will be warm enough to sweat by the end of this session. Keep your back and knees straight while jumping.

This amazing 5-minute fat burning workout at home will give you the best results. You need to try it. It is suggested to do this in the morning on an empty stomach. However, you can drink 2 glasses of water an hour before this workout to help flush the toxins out. You can take a very short break of 10 seconds after each exercise if you like. This is an exercise which will help you lose weight fast.

5 Minute Fat Burning Workout Set 2:

Here is another variation of the 5-minute fat burning workout where we have grouped 5 stretching exercises for fast and easy weight loss.

Glute Bridge (1 Minute)

The Glute Bridge is the most effective exercise to lose weight from the lower parts of the body because the move specifically targets the butt and core muscles. It tones the glutes along with core, calves, hamstrings, flexors and lower back. It is a complete workout for the lower body. In addition is is also an amazing back exercise that works as good as traditional yoga exercises for back pain. Lie flat on a yoga mat with your knees bent, and feet placed flat on the floor. Raise your hips in a way that your body forms a straight line from the shoulder to the knees. Now lift your right knee up towards your chest, wait a moment, lower it. Lift your left leg towards your chest, wait for a moment and lower it. This makes one complete repetition. Repeat the move as many times as you can for 1 minute.

Inverted Shoulder Press (1 Minute)

The inverted shoulder press is a unique exercise for the limbs that tones the deltoids, middle deltoids and triceps. It is an absolutely equipment free workout that effectively utilizes the body weight to tone the arm and shoulder muscles. Begin in a push-up position with your hands placed slightly wider than shoulder-width apart on the floor. Now, move your feet towards your hands and raise your hips to form an inverted “V”. Now bend your elbows till your head almost touches the floor. Pause for a few moments and return to the starting position. This makes one repetition. Repeat it as many times as you can in one minute.

Alternating Lunge (1 Minute)

Lunges are a time-tested cardio exercise to lose weight that targets multiple muscles of the body at the same time. This exercise of often included in the best calisthenics workout routine for fast results. This exercise not only tones and strengthens the leg, but also develops the muscles of the abdomen and lower back and enhances the stability of the core. It also increases the flexibility of the hip flexors. Stand straight with your right leg placed forward. Now, bend both the knees to lower your body to a lunge pose. Press through the heel of the right foot to return to the starting position and immediately move your right foot back and lower into another lunge. Press through the heel of your left foot and return to the standing position. This entire move makes one repetition. Repeat this exercise as many times as you can in one minute.

Skater Hops (1 Minute)

This is an amazing plyometrics workout that speeds up the heart rate effectively and helps in working the quadriceps and adductors along with hamstrings, abductors, calves and glutes. It requires absolutely no equipment and helps in toning the lower body and correcting strength imbalances in the legs. Stand straight resting the pressure of the body on the left leg and your hips and knees slightly bent. Now, extend our left knee and ankle and jump forwards towards the right and land on the ball of your right foot, bending your hips and knees slightly to absorb the impact of the landing and immediately jump off to your right with your right leg. Continue to repeat this jump with alternate legs for 1 minute.

Rotating T Extension (1 Minute)

This power packed exercise helps in working all the abdominal muscles – rectus abdominous, transverse abdominous and obliques along with the deltoids, rhomboids, glutes, abductors and quads. Begin in a push-up position and straighten your arms. Shift your weight from both arms to only your left arm and rotate your torso to the right completely. Raise your right straight up towards the ceiling and look up towards your right palm so that your body forms the shape of “T”. Hold this posture for a few moments and return to the push-up position and repeat the same on the other side. This entire move makes one repetition. Repeat the exercises as many times as you can within 1 minute.

Try to include some natural sources of protein such as egg white to your breakfast to support your workout. It is hard, but it is worth it! Eat well and enjoy a fun filled workout at home! Enjoy being healthy!

High Knees Add this Cardio Exercise to Your Fat Loss Workouts, Cardio Workouts, and Other Weight Training Programs

Welcome to our High Knees Cardio Exercise Instruction Guide!
On this page you’ll learn how to do this fat burning exercise using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Body Weight Exercises so you can immediately add to your Fat Loss Workouts, Cardio Workouts, and other Weight Training Programs.

Exercise Summary

Exercise Name: High Knees
Main Muscle: Legs
Exercise Type: Cardio Exercise
Equipment Required: Body Weight Exercise

Exercise Description and Instruction:

This cardio exercise is one of our Fat Burning Exercises and is a simple way to keep your heart rate elevated during your weight lifting routine. We’ve rotated it into a few of our Fat Loss Workouts as a way to let your upper body rest momentarily but continue burning calories.


  1. This is cardio exercise is also one of the best warm up exercises. Get the blood flowing to your leg muscles before you start your weight lifting routine or cardio workouts.
  2. Look forward and keep your chest up throughout the exercise.

Other Weight Training Exercises

Leg Exercises:

Now that you’ve seen the High Knees, which primarily targets your Leg Muscles check out all of our different Leg Exercises.

  • Hamstring Exercises
  • Calf Exercises
  • Glute Exercises
  • Quadriceps Exercises

Check out some of our most popular Lower Body Exercises:

  • Calf Raises
  • Deadlifts
  • Front Squat
  • Hack Squats
  • Lunges
  • Split Squats
  • Step Ups

Final Related Pages:

  • Fat Loss Workouts and Fat Burning Exercises
  • Leg Exercises and the Best Leg Exercises
  • Weight Training Exercises Main Page
  • Body Weight Exercises
  • Hamstring and Leg Workouts
  • Muscle Building Workouts and Strength Training Exercises
  • You’ve seen the High Knees. Check out the Workout Routines.
    Start at our Home Page.

50 Best Weight Loss Exercises Sakshi Gupta Hyderabd040-395603080 January 9, 2020

Not every one of us can afford a good physical trainer who can guide us through our weight loss journey to become fit and fabulous, right? So here, we have got for you the 50 best and most popular exercises that not only just guarantee weight loss but also make you stronger and fitter.

Exercises For Weight Loss:

Let’s have a brief idea about the exercises that will help to lose weight effectively:

1. Plank:


Plank is one of the most basic moves that you can follow to keep yourself fit. It has so many benefits that you will love it for sure.

How To Do It:

  1. Get down on the floor on your hands and the balls of your feet.
  2. Make sure your body is in a straight line and your hands are underneath your shoulders.
  3. Keep your abs tight and belly button sucked in.

2. Jumping Jacks:


Jumping Jacks are one of the best cardio moves that are very effective in incinerating fat from the entire body.

How To Do It:

  1. Stand with your back erect and abs tight keep your feet together.
  2. Now jump and open your feet wide.
  3. At the same time lift your arms overhead.
  4. Jump again and come back to the starting position.

3. Skipping:


Skipping or rope jumping is a cardio exercise that can burn 300-400 calories in 45 minutes depending on your weight.

How To Do It:

  1. Stand with your back erect and abs tight.
  2. Keep your feet together.
  3. Now jump off the ground a few inches letting the rope pass under your feet and bring it back up.
  4. If you do not have a rope, just jump up and down without the rope but keep moving your hands as if you are holding a rope.

4. Cross -Trainer:


Elliptical trainer or cross-trainer does not only burn a major amount of calories but also builds leg muscles and helps in shedding arm fat.

How To Do It:

  1. Step on the peddles and get hold of the handlebars firmly.
  2. Now move your feet along the peddles as if you are stepping forward, it nearly imitates the walking motion.
  3. With every step, make sure you move handlebars also, one towards your chest and alternating the movement.

5. Butt Kicks:


Butt kicks are cardiovascular exercises. The difference between butt kicks and jogging is that in butt kicks you try to touch your butt alternatively with each leg. To increase the intensity, increase your speed.

How To Do It:

  1. Stand with your feet hip-width apart and keep your abs tight.
  2. Now start jogging on the spot with your calves kicking back and feet almost touching your butt.

6. Mountain Climbers:


Mountain climbers burn fat from the abdominal area and help in getting rid of love handles.

How To Do It:

  1. Get into a plank.
  2. Bending one knee, place it slightly forward.
  3. Now start shifting your legs forward and backward by interchanging their positions.

7. Plank Jacks:


Plank Jacks are a cardio version of planks which give the benefit of both cardio and strengthening the core.

How To Do It:

  1. Get into the plank and jump your legs open.
  2. Jump again and bring your feet together.
  3. Open and close is the movement you follow while your upper body remain stationary in plank.

8. Push-Ups:


Push-ups are amazingly effective for toning arms and strengthening the whole body.

How To Do It:

  1. Get into plank.
  2. Now, bend your elbows as you lower yourself toward the floor.
  3. Press back up by straightening your arms.

9. Triceps Push-ups:


We all detest those bingo wings. So, kill that tricep fat by doing triceps push-up.

How To Do It:

  1. Get into the plank.
  2. Remain on your toes or put your knees down.
  3. Now press into the floor by pushing your elbows back.
  4. Straighten your arms and push back up.

10. Spider Push-up:


These push-ups work your arms, shoulders, legs and glutes all at the same time.

How To Do It:

  1. Get in the plank and put your right hand out beside your head and your right foot in line with that hand.
  2. Now, press down and as you push back up, get back into plank.
  3. Switch sides with every push-up.

11. Side Plank:


Side planks are good for toning obliques, shedding muffin tops and losing arm fat.

How To Do It:

  1. Get into the plank pose.
  2. Now shift to your right side by balancing on your right hand and foot.
  3. Hold that and then roll over to your left side.

12. Forearm Plank:


Forearm plank strengthens your shoulders and upper arms along with a strong core.

How To Do It:

  1. Get into the plank position with abs tight, body straight and hands directly underneath shoulders.
  2. Now, lower yourself onto your forearms with elbows lined with your shoulders.
  3. This is also called dolphin plank. Hold for minimum 30 second.

13. Hip Twists:


Hip twists are also known as waist whittlers because they are very effective in shedding inches off your waist.

How To Do It:

  1. Get into the forearm plank.
  2. Now, twist your hips and touch your right hip to the floor.
  3. Twist again and touch the left hip to floor.
  4. Keep twisting for at least 1 minute.

14. Bridge:


Bridge pose and bridge dips are one the best exercises for your booty. It makes your butt bigger and perkier and strengthens the abdominals.

How To Do It:

  1. Lie down on your back with knees bent and feet on the floor.
  2. Raise your hips up as high as you can until you get a straight line from shoulders to knees.
  3. Squeeze your butt-cheeks together.
  4. Lower your booty towards the floor and then raise back up.

15. Bridge With Leg Lift:


Bridge with Leg Lifts is an advanced variation of simple bridge dips which focuses on your butt muscles from all angles and works on the lower abs more effectively.

How To Do It:

  1. Lie on your back with feet flat on the floor and knees bent.
  2. Raise your hips until you get the straight line from knees to shoulders.
  3. Lift one leg straight up.
  4. Now, do the dips for 1 minute.
  5. Then do with opposite leg.

16. Squat Jumps:


Squat jump is a plyometric exercise which burns major calories and are very effective for strengthening quads and glutes. If you have any joint problems, you should avoid squat jumps.

How To Do It:

  1. Stand straight with your feet hip width apart.
  2. Squat by pushing your booty back and bending your knees.
  3. Now jump up and then squat again as you reach the ground.
  4. Do at least 20 reps.

17. Deadlifts:


Deadlifts are one of the best exercises for training that booty. Grab a dumbbell in each hand and stand straight with back erect.

How To Do It:

  1. Now bend at your waist forward.
  2. Go as low as you can without hunching your shoulders or back.
  3. Keep your back flat.
  4. Rise up and do 20 reps.
  5. Deadlifts are very good for your booty and hamstrings.

18. Side Lunges:


Side lunges are good for inner as well outer thighs and butt.

How To Do It:

  1. Stand with your feet wide apart.
  2. Now push your butt to your left side and lower it towards the floor by bending your left knee.
  3. Make sure your right leg is straight.
  4. Then bring your butt to the right side and keep alternating for 20 reps.

19. Plank Push-ups:


This is one of the best arm exercises. it is a slightly intermediate exercise, but very effective for strengthening your triceps, biceps, shoulders as well as abs.

How To Do It:

  1. Get into plank position with arms straight and hands under shoulders.
  2. Now, one by one bend your elbows and come down in forearm plank.
  3. One by one straighten your arms into standard plank again.
  4. Do 10-15 reps.

20. Candlestick Dipper:


Amazingly effective for love handles and muffin tops, candlestick dippers are deceptively easy. They are good for getting rid of side fat.

How To Do It:

  1. Get down on your knees and straighten your right leg sideways.
  2. Lift your arms overhead and join then in Namaste position.
  3. Now bend to your left side as low as you can and straighten up.
  4. Do 15 reps and then do change legs and do the other side.

21. Bicycle Crunches:


Bicycle crunches pack a double punch of cardio+ab training. it is the perfect answer to those who have lower belly pooch problem as it burns fat as well as strengthens the entire core.

How To Do It:

  1. Lie back on the ground and bending your knees, lift your calves until they become parallel to the floor.
  2. Now straighten your right leg and bind your hands behind your neck for support.
  3. Keep your shoulders off the floor.
  4. Now try to touch your left bent knee and opposite elbow.
  5. Then straighten the left leg and bend the right leg and touch it to the left elbow.
  6. Keep alternating as fast as you can.

22. Triceps Dips:


Triceps Dips are one of the 3 exercises that are fastest way to toned triceps. Unlike other 2, it can be done anywhere and without any equipment.

How To Do It:

  1. Get a chair, sofa, bed, or any raised steady platform and sit on it.
  2. Now grab the chair beside your hips with your fingers outwards and scoot forward until your hands are supporting your weight on the chair and your butt is in air.
  3. Now, bend your elbows and lower your butt towards the floor as low as you can and straighten up.
  4. Do 20 dips.

23. Triceps Kickbacks:


You want to get rid of those bingo wings and flabby arms? Try triceps kickbacks, all you need is a pair of dumbbells.

How To Do It:

  1. Get a dumbbell in each hand and bend slightly forward with your knees soft and back flat.
  2. Bend your elbows and bring the dumbbells near your chest by pushing the elbows back and out.
  3. Now, straighten your arms by pushing the dumbbells back and bring back.
  4. Do 20 reps and make sure your feel the burn in your triceps.

24. Jackknife Sit-ups:


It is one of the best abdominal exercises because jackknife sit-ups target your upper and lower abs simultaneously.

How To Do It:

  1. Lie down on your back with your arms stretched overhead.
  2. Now in one movement, lift your straight arms and legs up and try to touch your toes.
  3. Lower back and do 20 reps.
  4. To intensify, do not touch your legs to the floor.

25. Lunge:


One of the most basic and extremely effective exercises, lunges train your butt, thighs, abs and calves.

How To Do It:

  1. Stand with your back straight and abs tight.
  2. Now, put your right leg in the front and bend your knee until your right thigh is parallel to the ground and left thigh is perpendicular.
  3. Make sure your front knee is above your heel.
  4. Push back up and bring your feet together.
  5. Do the other leg.
  6. Do alternate lunges for 30 reps.

26. Lunge With Bicep Curls:


It is a combination move of both upper and lower body. While alone bicep curl doesn’t do much for the rest of your body except your biceps, it burns major calories when combined with lunges as you are working different major muscle groups at the same time.

How To Do It:

  1. Grab a dumbbell in each hand.
  2. Now as you lunge down, do a bicep curl by bringing the dumbbells to your chest.
  3. As you rise up, lower the dumbbells down.

27. Overhead Press:


Overhead Press is good for strengthening your shoulders as well as getting rid of triceps and upper back fat.

How To Do It:

  1. Get a dumbbell in each hand.
  2. Lift your arms and bend your elbows with your forearms parallel to the head on each side.
  3. Now raise the dumbbells overhead and bring them back.
  4. Do 20 reps.

28. Grinding:


It is a yoga move that melts the belly fat.

How To Do It:

  1. Sit with your legs straight in front of you and back erect.
  2. Bring your arms forward and join your hands.
  3. Now start making a big clockwise circle as if you are grinding mill.
  4. Do 15-20 reps clockwise and then anti-clockwise.

29. Tuck Jumps:


Tuck jump is a plyometric exercise which is a combination of cardio and bodyweight exercise. Try jumping as fast as you can without compromising the form.

How To Do It:

  1. Stand straight with tightened core.
  2. Squat a little and jump up as high as you can.
  3. Try to tuck your knees in upward motion, then land back in a squat.
  4. Do 10 jumps.

30. Skaters:


Skaters is a cardio move with less intensity and more result in burning calories and toning your legs.

How To Do It:

  1. Stand on your right leg with knees bent.
  2. Jump to your left side as far as you can on your left leg.
  3. Jump again to right side on right leg.
  4. Do this 15 times.

31. Squat With Punches:


It is one of the best weight loss exercises for women at home, which burns good calories and strengthens arms.

How To Do It:

  1. Stand with your feet wide apart and squat down.
  2. Now, start punching cross and jab as fast and with as much force as you can.
  3. After 1min, start punching upward.

32. Front Kicks:


Front Kicks tone the legs, butt and abs, improve flexibility and boost metabolism.

How To Do It:

  1. Stand straight with your core tightened.
  2. Bring right knee up and kick it straight with force as if you are pushing something standing right in front of you.
  3. Lower it and kick with the other leg as high as you can.

33. Knee High:


Knee High is another variation of spot jogging in which the movement of butt kicks is reversed. Now, you raise your knees to your hips instead of feet to butt.

How To Do It:

  1. Stand straight with abs tight.
  2. Start jogging in the place by bringing your knees alternately up as high as you can.
  3. You can even try to set a mark with your hands and try to touch it with your knees.

34. Fast Feet:


This one is fun and effective exercise, which is great for killing those muffin tops and shedding pounds from your belly.

How To Do It:

  1. Stand with feet apart and bend slightly forward.
  2. Join your hands in front of you.
  3. Now start moving your feet as fast as you can in a wide-leg jogging.
  4. You should feel it up to your butt.

35. Pike Push-up:


This is great for shoulders and arm fat. if you want to do an advanced version, you can do pike push-ups with one leg straightened upin the air.

How To Do It:

  1. Get into the downward dog position.
  2. Now, bend your elbows and lower your head towards the floor.
  3. Press back up by straightening the arms.
  4. Do 10 Push-ups.

36. Split Lunge Jumps:


It is a plyometric form of lunges which burns more calories and is an advanced move. It not only requires the force to jump but also involves balance which makes it more effective.

How To Do It:

  1. Get into the lunge position with your right leg forward.
  2. Jump and switch legs and land into a lunge with your left leg forward.
  3. Keep alternating for 20 reps.

37. Burpees:


Burpees are best! Burpees are one of the best moves among all the fast weight loss exercises. If you are a beginner, you can simply step back and forward instead of jumping.

  1. Stand straight and bending forward, put your hands on the floor.
  2. Jump your feet into plank and then jump back near your hands and straighten up.
  3. You can also do side burpees by jumping your feet to one side and up, then the other side and up.

38. Frog Jumps:


It is plyo move that is very effective for weight loss. The key is to cover as much distance as you can and do as many reps as you can back-to-back.

How To Do It:

  1. Stand with your feet apart and knees slightly bent.
  2. Jump forward, covering as much distance as you can and backward to the starting position.
  3. Do 20 reps.

39. Walkout:


Walkouts have many variations. The simplest one is the push-up variation. This exercise combines forward bend pose and Push-up exercise and works on whole integrated body.

How To Do It:

  1. Put your hands on the floor and walk forward until you get in Plank.
  2. Do one push-up and walk back into standing position.
  3. Make sure you don’t bend your knees.

40. Chair Pose:


Chair pose is an intermediate yoga pose which strengthens legs and tones butt. to burn more calories, hold the pose as long as you can without compromising with the form.

How To Do It:

  1. Stand straight with your feet together and back straight.
  2. Lower your butt down as low as you can and raise your arms high overhead.
  3. Hold the pose for 30-45 sec. you can try chair pose jumps to turn this move into cardio.

41. Warrior Pose:

Image: Getty

Warrior series is good for strengthening the lower body. It includes sequencing of Warrior I, Warrior II, Warrior III and Triangle Pose.

42. Elbows To Knees:


It is a dance cardio move which most bhangra-lovers would be familiar with. It tones the abdominal muscles.

How To Do It:

  1. Stand with your feet apart.
  2. Stretch your hands overhead to your left side.
  3. Now, bring your right knee up and your elbows down in a crossing motion.
  4. Straighten back and do 20 reps each side.

43. Vinyasa:


Vinyasa is the name popularly given to the sequence down dog to cobra. it is often included in a variation of Surya Namaskara. This is one of the most effective exercises for weight loss at home to practice with.

How To Do It:

  1. Start in downward dog pose.
  2. Move to plank.
  3. Then do a chaturanga.
  4. Finally push into a cobra.

44. Kapalbhati:


Kapalbhati pranayama is very effective in burning belly fat and treating many internal illnesses and hormonal imbalances responsible for weight gain.

How To Do It:

  1. Sit cross-legged with your back straight.
  2. Take a deep breath. Now, exhale repetitively and continuously as long as you can.
  3. Note that with every exhale, your stomach goes in.
  4. Do it for 10-15 minutes.

45. Anulom-Vilom:


Like Kapalbhati, 15 minutes of anulom-vilom will help you lose weight effectively.

How To Do It:

  1. Sit cross-legged with your back straight.
  2. Block your left nostril with your thumb and take a deep breath with right nostril.
  3. Now, block your right nostril and exhale with your left.
  4. Now, inhale with your left and exhale with your right.

46. Walking:


Walking is one of the best weight loss exercises. Walking at a fast pace is good for burning calories. Make sure you keep it progressive.

47. Running:


Running is seriously the king of weight loss exercises. Running not only burns calories but is also a total body integrated exercise. It strengthens legs and is effective for belly fat. Either go outside for a 30-minute run or just hop on the treadmill.

48. Surya Namaskar:


Surya Namaskar is known to burn more calories in half an hour than an hour long cardio session does. It not only helps in shedding pounds but also gives the benefits of yoga. There are many different versions of sun salutations, so choose whichever you like the best. Try doing as many salutations as you can do. While salutations done in slow motion are effective in toning muscles and stretching, salutations done on a fast pace are good forms of cardio.

49. Cycling:


Again, cycling is an effective cardio exercise, which strengthens leg muscles and burns abdominal fat. You can experiment with resistance and grip on the cycle to modify your workout. Another thing you should do is to replace your other vehicles with a bicycle for short distances. Nowadays, spin classes are very famous. They are fun, entertaining and effective.

50. Swimming:


One hour of swimming can burn calories equal to running 3 miles! Amazing, right? It is a non-impact cardiovascular exercise, which uses water as a natural resistance and helps in burning calories. Do not forget to do good dynamic stretches of arms and legs before you go dipping.

So, now you cannot say you just don’t know how to lose weight! With all these choices, you can now lose weight easily. Go for it!

Do you know any other quick weight loss exercises? Share with us in the comments section below.

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Sakshi Gupta

A fitness freak whose idea of super happy life is lots of food, a good booty shake, crazy workouts and lots of bubble baths. I am a literature student who still loves those bodice-ripper romances with sexy hot alpha males. I love to share my gyaan of fitness and health with everybody and encourage as many people as i can towards a healthy lifestyle.

Primary muscles: Quads, hamstrings, calves
Secondary muscles: Abs, glutes, arms, back
Equipment: No equipment


1. Stand straight with your feet shoulder-width apart. Face forward and open your chest.
2. Bring your knees up to waist level and then slowly land on the balls of your feet.
3. Repeat until the set is complete.


Open the chest and keep the knee joints loose. Add support to your back by keeping the core tight and landing slowly on the balls of the feet. Breathe deeply and as naturally as possible, with a smooth and steady rhythm.


The high knees exercise is a combination of the run in place with exaggerated knee lifts. This is a great full body warm up exercise that increases aerobic fitness and prepares your body for more complex movements. Performing high knees brings your heart rate up, increases the metabolism and helps you burn more calories throughout the day.



You should start this exercise slowly and with few repetitions. Start with 30 second sets and, once you’re comfortable with the exercise, add some extra challenges. You can lift your knees higher, increase the duration of the sets or perform the exercise at a faster pace.


To calculate the number of calories burned doing high knees, enter your weight and the duration of the exercise:

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Try these other warm up exercises to increase your heart rate and prepare your body for a workout:
Mountain climbers
Side to side squats
Lunge kicks
Jump rope

The busier our schedules get, the harder it can be to find time to hit the gym. Check out this 5-minute workout that you can do anywhere. By completing each exercise for one minute, you can burn calories without burning time.

If you only have five minutes, just run through this routine once. If you can fit in a couple more rounds, go for it! Challenge yourself — though this short workout is simple, it’s not easy!

1. Jumping jacks

Chrysten Crockett

Start off with some jumping jacks to get the heart rate to rise. This is a great way to begin because not only does it target all of your major muscle groups, it also loosens up your joints and muscles as you move through the exercise.

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2. Jack squats

Chrysten Crockett

The progression from the jumping jack in this workout is the jack squat. After you bring your feet together in the jumping jack, continue into a squat when you jump your feet apart. Continuing in the jumping jack form, be sure to squat as low as you can to engage the calves, hamstrings, quads and glutes.

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3. High knees

Chrysten Crockett

By working both your arms and legs as fast as you can, you’re really going to kick your workout into high gear. Be sure to lift your knees one at a time as high as you can toward your chest. Your arms should alternate as if you’re running in place, opposite of the knee that is off the ground.

RELATED: 3 best moves for a strong core

4. Plank jump backs

Chrysten Crockett

Next you want to drop to the ground in an upward plank position. With your core tight and your hips parallel to the ground, you’re going to jump your feet toward the center of your body and jump back out to the position you started in. One mistake many people make with this exercise is not jumping their feet back far enough. In order to engage the core fully, be sure to challenge your range of motion by getting your feet back to the starting position each time.

5. Standing oblique twists

Chrysten Crockett

The standing oblique twists are a great way to wrap up the workout. To start this exercise, place both of your hands behind your head and meet one elbow to the opposite knee. The important thing to remember is to keep your core center while you twist. This is going to create some resistance in the abdominal wall, which will help to burn the fat away from those stubborn areas.

If you have the energy, repeat this sequence two or three times! For more diet and fitness advice, sign up for our One Small Thing newsletter.

For more workouts from Chrysten, check out her website and Instagram.

Looking for a quick, simple workout that you can whip through in about 20 minutes? We’ll do you one better: How about a five-minute workout?

Yes, it’s possible—and it’ll pay major dividends, helping you burn calories and chisel away body fat in about the shortest amount of time we can imagine for a single workout.

Start by warming up with high knees, a deceptively difficult cardio blast made even more challenging by the fact that the rest periods regress with each set. Run in place, driving with your legs and pumping your arms. Each knee should rise above hip level. Rest 20 seconds after the first set, then 15, then 10.

Then it’s on to two circuits that alternate training for the upper and lower body, allowing one area to recover while the other works. Finally, you’ll finish with burpees—possibly the most exhausting body-weight exercise—then jumping jacks, which is your cooldown. Perform the exercises for time rather than reps—this ensures that you can adjust the pace to your own fitness level. (For example, if you can’t do many pushups, we won’t ask you to do, say, 10. Just do as many as you can in 20 seconds.) Try to keep track of how many reps you get on each move so you can track your progress.

Each exercise is demonstrated on the following slides.

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The 5 Minute Workout You Can Do Anywhere

People ask me all the time, “How do you get exercise in when you’re busy with kids and work and traveling?” My answer? I’m the Queen of the 5 minute workout you can do anywhere.

The truth is I love to exercise – which is half the battle, admittedly, since not everyone loves it — and it’s something I make a priority in my life because it’s a pillar of Nutritious Life.

I’m a big believer in practicing what I preach, so I really do make regular exercise a part of my busy life. But it’s tough. There are only so many hours in a day, and often I need to be in hair and makeup and a dress and heels by 6am, so getting sweaty first thing in the morning isn’t always an option, and then running around the city for meetings and media and picking up kids from school and getting to the airport in time makes getting sweaty later in the day a non-option, too.

When you can’t squeeze in any other type of workout, this 5 minute workout will do! It’s super easy, can be done anywhere while you’re wearing pretty much anything, and you can keep the sweat to a minimum if you need to.

I’ve done this 5 minute workout in the airport, hotel rooms, the green room in a dress and heels (ok maybe I kicked off the heels, but I’ve definitely done it in a dress!), almost everywhere! Yes, it’s the perfect workout at home routine, too. It’s so easy to get it in and it can absolutely maintain and improve your fitness.

All I do are pushups, plank, dips, and squats. That’s it!

In this video I’m just gonna show you 30 seconds of each, but you can even do it for as long as you want and then repeat it 2 or 3 times. You can use your own bodyweight or you can grab anything around you (a coffee table book, a backpack, etc) to make it more challenging.

Everyone needs a go-to 5 minute workout that can be done anywhere, while you’re wearing anything, and that you can repeat throughout the day. Feel free to borrow mine.

No matter how busy you are, squeeze in a few minutes for your health – it IS part of a Nutritious Life, after all!


Exercise On-the-Go: The Best 5-Minute Workout Routines

Some weeks are busier than others, but let’s face it-when are you not on the go and feeling frazzled? “So many women give up their workouts because they assume it’s a waste if they can’t do an entire routine,” says top Los Angeles trainer Kristin Anderson, who designed these plans. “But that’s how the pounds start creeping on.”

Nix the pounds, not your routine, with these three, five-minute circuits that target several muscles at once. Do them any day you’re on the go-when time isn’t on your side.

The Plan

How it works

Do each move in every circuit in order for 1 minute. Complete as many of the circuits as you can-or break them up throughout the day: one in the morning, one at lunch, and one at night (do what works for your life). On those rare days when you’re not as time-crunched, do all three circuits twice with a two-minute break after 15 minutes.

You’ll need

A set of 5- to 8-pound dumbbells and a foam roller.

Get the Melt Fat Fast Workout On-the-Go >>

  • By Holly St. Lifer

5-Minute Mini Workout Plan To Lose Weight


  1. Be cautious of what you eat and workout for 5 minutes intensively
  2. Inverted V-pipe exercise is the most effective mat exercise for abs
  3. Jump squats exercise is a power packed cardio exercise for your body

Sometimes when I look in the mirror, I see myself putting on weight. Then I decide I will join a gym and it will be fine. But then when I step out of the room the idea just vanishes, and I think I don’t have much time to join a gym. How many of us go through the same everyday and the universal excuse for it all is the lack of time. But weight loss, physical and mental health are interrelated, and working out is important for this. But working out and fitness requires you to spare some time for it. Typically, people think that this can only be done by sparing hours and joining a gym, where it is actually just a myth.

Photo Credit: iStock

The good news is that you can make a mini workout plan to keep yourself fit at home, all you need to do is cut down on fat consumption and spare 5 minutes from your daily schedule and that’s it!

No fancy or complicated diet plans, no expenditure on supplements and no need to throw your money in a gym, when you can keep yourself fit at home! All you need to do is be cautious of what you eat and perform intensive workout for 5 minutes regularly. It may seem like 5 minutes is a very short workout plan but if practiced regularly, it helps in considerable weight loss.

Photo Credit: iStock

This plan begins with 8 exercises which have to be practiced for a period of 30 seconds to 1 minute each and should be performed in the form of circuit training. You need a yoga mat, a skipping rope and a towel for it.

1. Inverted V-pipe exercise

The very first step to this workout for 5 minutes is this exercise. It needs to be done for 30 seconds. It is one of the most effective mat exercises for abs. You need to lie down on the mat, stomach on the ground. Now place toes on the mat and hands on the ground and balance your body on toes and hands. Now pull your legs close to your body, making an inverted V-shape, push legs away from hands now. Repeat this for 30 seconds, this works on the arms, the core and lower back.

2. W Leg lifts

This exercise works on legs and abs. lay down on the mat facing upwards. Hands by your side and slowly lift them straight up and pull them close to your stomach. Now release them and stretch them downward in opposite directions. Again repeat the same for 30 seconds. As you proceed, you will experience something burning in your stomach and legs. This exercise is ideal for reducing lower body fat.

3. Superman exercise

Keep yourself fit at home with the next element this plan, the superman exercise. This exercise is your way to lose tummy weight by working on thighs, abs and lower back. Lie down on your stomach and stretch yourself on the ground. Stretch your arms and legs in opposite directions and keep them straight. Now lift your chest and thighs from the ground balancing yourself on your stomach. While doing this, try to keep your body straight as much as possible, practice this for 30 seconds. This exercise is very effective to tone belly fat.

4. Jump squats exercise

Included in most fitness regimes, jump squats exercise is a power packed cardio exercise that works out your body and tones your thighs. In your 5-minute workout routine, you need to give 30 seconds to this exercise. Stand straight and bend as much as you can to a perfect squat. Now while coming out, you need to jump out of it. Repeat this for 30 seconds. This intensive workout will make you sweat by keeping your heartbeat rate high.

Squats to lose weight
Photo Credit: iStock

5. Single leg Lift jump exercise

While working out, we tend to forget which point is ideal for us, in other words, have we lost only the excess weight or went past that point. This exercise is your way to maintain that balance. This exercise works on core muscles and back of the thighs at the same time. Begin by standing straight and lifting your left leg, now bend and try to touch the ground with your hands, as you come up, you need to jump. Ensure that your left leg does not touch the ground. Do this for 30 seconds and then repeat with the right leg for another 30 seconds. Though challenging for beginners, this exercise will surely help you lose weight and maintain it as well.

6. Push up and Knee Kick Exercise

This exercise is an innovation of the push-ups you had been performing by now or may have seen. It is a great way to reduce arm fat, upper arm fat.

Men should do proper pushups, whereas women can begin with knee pushups. Lie down flat on the ground, come on your hands and feet. This is how you begin. After this, bring your right knee forward to touch your right elbow and do the same with the left leg. Perform this for 30 seconds, you can begin with a pushup, then knee kicks and resume with pushups. This exercise helps you build strength in your arms. When you regularly workout for 5 minutes, this exercise would surely help you build arm strength and also reduce excess fat.

Push ups to lose weight
Photo Credit: iStock

7. Bent leg rotating exercise

Work on your inner thighs and abs with this exercise. With this, you can build more strength and concentration on your legs. For this, lift your right leg up till your waist, toes pointing towards the ground and start rotating your foot, 15 seconds clockwise and 15 seconds anti-clockwise. Repeat the same with the left leg. Though challenging, this exercise is very effective in reducing thigh fat.

8. Skipping

Here’s when the rope comes into play. For both men and women, and irrespective of age group, skipping is the best exercise for weight loss. Moreover, this one is entertaining, so you need not be worried about getting bored at all.

Skipping to lose weight
Photo Credit: iStock

Jump for 30 seconds, keeping it normal for the first 20 seconds, and then keep the next 10 intensive. Keep back and knees straight while jumping and jump with both legs together. After all the workout, your body is already quite warm and hence while skipping you sweat the most and all the excess fat gets removed from your body.

This 5-minute workout routine can help you lose weight and at the same time can help to keep yourself fit at home. Try this routine and feel the difference, you will not just lose weight, but feel yourself becoming fitter and stronger.


This is supposed to be your moment. January, start of the new year and the new, fitter you. The only problem: It’s harder to find 30 minutes to get your sweat on than you thought.

The solution: Learn to “snack” on your fitness. Instead of devouring a full workout, squeeze in five minutes here and there for short segments of exercise—say, a few sets of 20 pushups or a circuit of five squats, five lunges, and a 30-second plank. These five-minute workouts—let’s trademark them as “fitness snacks”—help your overall health more than you’d expect, burning fat and building muscle over your entire body.

Heck, they may even recalibrate how you view the term workout. CrossFit, group classes, and eight Rocky films’ worth of montages may have left you feeling every workout has to be epic. “Not everyone can find time for an hour-long workout,” says trainer Gunnar Peterson, C.S.C.S., who’s worked with the likes of Sylvester Stallone and the Los Angeles Lakers. “But everyone can find a few quick minutes a few times a day.”

Spend five minutes between meetings doing the fitness equivalent of chomping on a handful of almonds (okay, fine: M&M’s) and you excite muscle fibers and nudge your heart rate upward without wiping out your body. And since you’re never pushing yourself to max levels during a five-minute workout, you don’t even need a warmup. “The only problem with this approach is that no one believes it’s going to work,” says Dan John, a Utah-based fitness historian and strength coach.

The science of the five-minute workout

Science says fitness snacks can be effective. A 2018 study from the National Cancer Institute revealed that short bouts of vigorous movement throughout the day—taking the stairs, walking, and cleaning—prolonged life span as effectively as longer workouts. A separate Australian study showed that a few 30-second bursts of high-intensity training can power up your mitochondria (the energy dynamos of your cells), reducing your risk of chronic disease.

This approach has an older pedigree forged in the gym. In the ’90s, trainer Pavel
Tsatsouline, known for bringing Soviet workout principles to the Navy SEALs, championed something he called greasing the groove. That training technique involved doing, for example, a few sets of five reps of a difficult exercise every hour up to ten times a day. It’s still one of the best ways to master pullups.

Now more and more trainers are embracing five-minute workouts. Sure, they’d love for you to be in the gym for hours, but they also know your routine’s greatest benefits occur early on. “Ten to 15 minutes earns you 80 percent of the value of a longer workout,” says Angelo Poli, who’s worked with NFL star Aaron Rodgers.

All of this is practical in part because it’s closer to traditional training than you might think. Classic bodybuilding sequesters you in the gym for more than an hour, but that includes warming up, changing weights, and resting between sets. Calculate the time actually spent working hard and it’s often 20 minutes or less.

Or, you know, four daily intervals from our menu of muscle-building, fat–melting, and metabolism-fueling snacks.

The benefits of a five-minute workout

Laurel Golio

Sharper Brain Function: A quick bout of mild exercise, like slow stationary—bike pedaling, can improve memory.

Rosier Mood: A 15-minute daily session of higher-intensity exercise, like running, can reduce depression risk by 26 percent.

Faster Fat Burning: Shorter-interval workouts lead to greater fat loss than long, low-intensity sweat sessions.

Zippier Metabolism: Three 20-second all-out intervals can boost insulin sensitivity for a whopping 72 hours.

Five-minute workouts for every fitness level

There’s a five-minute fitness snack for every situation, whether you’re aiming to lose weight, build muscle, or simply learn a new bodyweight exercise. Can’t make it to the gym today? Try these fitness snacks out a few times a day.

The Starter Snack (6 minutes)

Fitness snacks are great for gym vets—and even better for those who don’t exercise at all. If you’re going from a sedentary lifestyle to fitness snacking, expect to see major changes. Rip through this 3-move workout with no rest 3 times a day.

Bird Dog: Get on your hands and knees, hands below shoulders, back flat, abs tight. Lift your right leg and left arm off the floor; keep your hips and shoulders square as you do. Return them to the floor. Repeat the process on the other side. That’s 1 rep; do 20.

Ben Mounsey-Wood

Plank Pushup: Get in a plank, elbows below shoulders. Put your right palm on the floor below your right shoulder; straighten that arm. Do the same with your left arm; you should be in pushup position. Return to plank position. That’s 1 rep; do 20.

Walking Squat: Stand with your feet just wider than shoulder width. Step your right foot 6 inches forward. Bend at the knees and hips until your thighs are parallel to the floor. Press back up. Step your left foot forward, in front of your right by 6 inches, and repeat. That’s 1 rep; do 10.

The Swole Snack (7 minutes)

Yes, you can build muscle with your bodyweight. Just use a tempo, says bodybuilding coach Menno Henselmans. Do this circuit that way.

Handcuff: Lie on your stomach, arms lifted. Keeping your thumbs up, draw your arms outward in a wide arc. As they near your hips, bend your elbows and point your thumbs toward each other. That’s 1 rep; do 8.

Tempo Pushup: Get in pushup position. Lower your torso to within an inch of the floor; take 3 seconds to do this. Pause. Push back up. That’s 1 rep; do 10.

Skater Squat: Stand with arms extended. Lift your left foot, a pad or pillow on the floor under your left hip. Bend your right knee and lean forward slightly, lowering until your left shin touches the pad. Stand up. That’s 1 rep; do 5 per side.

Ben Mounsey-Wood

The Strength Snack (3 minutes)

The “every hour on the hour” workout can help you improve. Pick a challenge move from the list below and, at the start of the hour, do 2 or 3 reps of it. You’ll do 18 to 40 reps daily.

Supported One-Arm Pushup: Get in pushup position, grasping a support with one hand (the leg of your desk will work), palm turned forward, arm fully extended. With your other arm, slowly lower your chest to the floor; press back up. That’s 1 rep; do 2 per side.

Ben Mounsey-Wood

L-Sit: Sit on a desk or chair, hands near your butt. Lift your legs, driving your knees straight. Straighten your arms, lifting your butt in the air. Hold for 3 seconds. That’s 1 rep; do 3.

Pistol Squat: Stand, then lift one leg off the floor. Bend at the knee and sit back, lowering your butt near the floor; hold a chair if needed. Stand back up. That’s 1 rep; do 3 per side.

The Weight Loss Snack (5 minutes)

Your heart rate stays elevated after just a few minutes of ultra-intense activity, so the right move at the right intensity can send you to your next meeting still burning extra calories. Do these 2 moves back-to-back and you’ll believe it.

Seal Jack: Start standing, arms in front of you, hands together. Jump lightly, opening your feet as you do, and spread your arms wide. Jump back to starting position. That’s 1 rep; do 15.

Ben Mounsey-Wood

Mountain-Climber Burpee: Start standing, then squat, place your hands on the floor, and kick your feet back into pushup position. Tighten your abs, then lift your right foot and drive your right knee to your chest. Return to pushup position and repeat with your left leg. Do 4 total mountain climbers, then stand quickly. That’s 1 rep; do 15.

Andrew Heffernan, C.S.C.S. Andrew Heffernan, CSCS is a health, fitness, and Feldenkrais coach, and an award-winning health and fitness writer.

Time is of the essence these days or, at least, a lack of it. Studies show a busy and overworked life has become somewhat of “an aspirational status symbol.” As a result of all this busyness, the popularity of quick workouts, such as high intensity interval training (H.I.I.T.) or quick workout apps (like the Streaks workout app) offer a degree of fitness in just a little longer than a lengthy commercial break. But do they work? And could they be as effective as a more expensive or time-consuming workout?

Quick workouts really do work — in a pinch

Science says yes — at first glance. A 2016 study of sedentary men over 12 weeks examined whether sprint interval training (SIT), 1-minute bursts of intense exercise within a 10-minute routine, could improve insulin sensitivity (lowering your blood sugar) and cardiometabolic health as well as a 50-minute workout. And what do you know, the benefits proved similar.

Michael Joyner, M.D., an exercise researcher at the Mayo Clinic, agrees that short bursts of intense callisthenic exercise can go a long way toward getting fit. “A 5-to-10 minute workout, if done consistently, coupled with building as much cardio into your daily life by doing things like walking the dog and taking the stairs every chance you get, can all add up to get you in shape. Maybe not in enough shape to do the Iron Man, but definitely in shape,” says Joyner.

A 5-to-10 minute workout, if done consistently, coupled with building as much cardio into your daily life by doing things like walking the dog and taking the stairs every chance you get, can all add up to get you in shape.

He says the simple act of contracting your muscles can help improve insulin sensitivity and improve heart function. “When your heart rate rises and blood pumps through heart vessels to your muscles, the blood flowing through vessels literally rubs against the lining of the blood vessels. This causes the cells that line the blood vessels to release substances that promote both short and long-term relaxation of the vessels and inhibits the formation of plaques. This is good for heart health and protective against high blood pressure and atherosclerosis (artery hardening),” Joyner explains.

Glenn Gaesser, professor of exercise science and health promotion and director of the Healthy Lifestyles Research Center at Arizona State University, studied how young adults who engaged in short bursts of high intensity interval exercise and sprint interval exercise had similar results in terms of fat loss and cardiovascular health as those who did longer workouts, or “continuous steady-state exercise.”

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“We have found that sessions of just 2-minute duration, as long as they are moderately intense (meaning you reach at least 70 percent of your maximum heart rate) performed just once an hour throughout a workday (meaning 8, 2-minute brisk walks, for example) are beneficial for blood glucose control. This might be useful for people at work who don’t have time for a ‘real’ workout,” Gaesser says.

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Longer workouts can also improve your mental health

Jeff Halevy, a health and fitness expert from New York City who runs Halevy Life, an integrated health and wellness gym, says the benefits you can glean from shorter or longer workouts all depend on your personal health and fitness goals.

“If you’re working out to improve cognitive ability or mental well-being, then 20 minutes of continuous exercise is your sweet spot,” Halevy says. This review of 30 studies, exercising at a moderate pace for 20 minutes, 3 times weekly can help stave off depression and help prevent cognitive decline. “If you’re looking to improve your quality of life by improving your body’s ability to metabolize oxygen (improving brain, cardiac and lung function) and boost your metabolism, 5-10 minutes might help on days you can’t do more,” Halevy says.

Short and long workouts work best together

But is one option better than the other? “As with most things in life, the answer is somewhere in the middle,” says Halevy. “Some days you can get away with 5 minutes. Some days you can do 20 minutes. If you want to do something for BDNF that’s more like Miracle Grow for your brain (BDNF, or brain-derived neurotropic factor, results in improved brain function) you’ll need a little more time, exercise and resistance training.”

Similarly, Gaesser suggests “mixing things up” by alternating 30-minute workouts at a near constant intensity, 30-minutes alternating high and low intensity speeds every few minutes, and short 10-minute workouts. He also recommends a 3-to-5 minute warm-up and cool down before and after each workout.

And if you want to get your body in shape, Joyner says you’ll still need to watch what you eat. “Most of us don’t get enough physical activity to outrun a bad diet,” Joyner says. “But chronic low levels of physical activity can provide a buffer if someone has a bad day.”

Ultimately, all three experts agree that working out in some way most days — even if just for 5 minutes — is always better than doing nothing. “People tend to focus on what they can’t do instead of what they can do,” says Joyner. “Don’t think you need a magic workout. The important thing is that you find something that works for you.”


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