As we discussed a few weeks ago, workouts don’t have to take an hour at the gym for you to see results. You can break your workouts up in to 5-10 minute sessions and feel the same if not better results.
An article in Men’s Journal July/August 2015 gives some great “micro workouts” for 5 minute workouts to boost your metabolism and heart rate anywhere, anytime, and on any schedule. Enjoy!
Routine 1: Hindu squat countdown
Perform a squat in perfect form sinking as low as possible with your chest up. Explode up and raise your arms in front of you; immediately squat back down. Start at 20 reps, then 15, 10, 5, with a 10 second rest in between each set.
Routine 2: Power holds
Wall sits and planks are excellent for building strength and improving balance. When combined together, you create a total body workout. Start in a wall sit for 30 seconds then move to a plank for 30 seconds. Repeat for five minutes.
Routine 3: Speed intervals
Combine these four exercises: burpees, jumping jacks, mountain climbers and sprint in place. Do each for one minute at max exertion and rest 15 seconds in between.
Routine 4: Complete body weight circuit
Start with 10 jumping lunges (start in a lunge position and jump while you switch legs). Do ten push ups with fingers placed to create a triangle shape. End with 10 bicycle crunches. Repeat as many times as you can in five minutes.
As with any exercise program, you should always use correct form to avoid injury. If you are looking to implement a workout routine but don’t know correct form, we would be happy to advise you on how to perform these various exercises. Dr. Diller specializes in exercise prescription and injury rehabiltiation, and would love to help you achieve your goals!