17 Apr 5-Minute Exercises for Busy People
1. Jumping Jacks (Cardiovascular Exercise): Jumping jacks are a simple yet highly effective exercise that gets your heart rate up and boosts your metabolism. They work your entire body and are perfect for a quick burst of cardiovascular activity. To do jumping jacks, stand with your feet together and arms at your sides. Jump your feet out to the sides while simultaneously raising your arms overhead. Then, jump back to the starting position. Repeat this motion for one minute, aiming for as many repetitions as possible in the given time. You can easily fit in a set of jumping jacks during a commercial break or as a quick warm-up before starting your day.
2. Plank (Core Exercise): The plank is an excellent exercise for strengthening your core muscles, including your abs, lower back, and glutes. It can be done anywhere, without any equipment, making it perfect for busy individuals. To do a plank, start in a push-up position with your hands shoulder-width apart and your feet hip-width apart. Lower your body onto your forearms, keeping your body in a straight line from your head to your heels. Engage your core and hold this position for one minute, or as long as you can. You can do a plank during a work break or before going to bed for a quick core workout.
3. Bodyweight Squats (Lower Body Exercise): Bodyweight squats are fantastic exercises for strengthening your lower body, including your quadriceps, hamstrings, and glutes. They can be done anywhere and require no equipment, making them perfect for busy people. To do bodyweight squats, stand with your feet shoulder-width apart and your arms extended in front of you. Lower your body by bending your knees and pushing your hips back, keeping your back straight. Go as low as you can while maintaining good form, then push through your heels to stand back up. Repeat this motion for one minute, aiming for as many repetitions as possible. Bodyweight squats can easily be done while waiting for your coffee to brew or during a short break at work.
4. Push-Ups (Upper Body Exercise): Push-ups are a classic exercise that targets your chest, shoulders, triceps, and core. They require no equipment and can be done anywhere, making them ideal for busy individuals. To do a push-up, start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Lower your body towards the ground by bending your elbows, keeping your body in a straight line from your head to your heels. Push back up to the starting position, engaging your core and keeping your body in a straight line throughout the movement. Repeat this motion for one minute aiming for as many repetitions as possible. You can do push-ups during a quick break from work or as a part of your morning routine to strengthen your upper body.
5. High Knees (Cardiovascular Exercise): High knees are a fantastic exercise to get your heart rate up and work your lower body. They can be done in place and require no equipment, making them perfect for busy individuals. To do high knees, stand with your feet hip-width apart and start jogging in place while lifting your knees as high as possible towards your chest. Pump your arms to increase the intensity of the exercise. Continue for one minute, aiming for a fast pace and high knees. You can easily incorporate high knees into your morning routine or as a quick burst of cardio during your lunch break.
- Healthline: “What Are Jumping Jacks?” (URL: https://www.healthline.com/health/fitness-exercise/what-are-jumping-jacks)
- Mayo Clinic: “Plank Exercise” (URL: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/plank-exercise/art-20048174)
- Verywell Fit: “How to Do a Bodyweight Squat” (URL: https://www.verywellfit.com/how-to-do-a-bodyweight-squat-1229587)
- Healthline: “Push-Ups: Muscles Worked, Benefits, and How To” (URL: https://www.healthline.com/health/fitness-exercise/push-ups)
- Self: “How to Do High Knees” (URL: https://www.self.com/story/how-to-do-high-knees)