Quick. Effective. No Equipment Needed!
Warm-Up (30 seconds)
- March in place or do gentle arm circles to get your blood flowing.
🔥 The Workout (4 Minutes)
Do each move for 40 seconds, then rest for 20 seconds before the next one.
1. Squats (40 sec)
- Stand tall, feet hip-width apart.
- Lower down like you’re sitting in a chair.
- Push through your heels to stand back up.
👉 Tip: Keep your chest lifted and knees behind toes.
2. Push-Ups (Knees or Toes) (40 sec)
- Hands slightly wider than shoulders.
- Lower your chest toward the ground, then push up.
👉 Tip: Drop to your knees if needed!
3. Standing Side Crunches (40 sec)
- Stand tall.
- Bring right elbow toward right knee (crunch).
- Switch sides.
👉 Tip: Engage your core — no leaning back!
4. Reverse Lunges (40 sec)
- Step one foot back, lowering into a lunge.
- Push off the back foot to return to standing.
- Alternate legs.
👉 Tip: Keep your front knee over your ankle, not pushing forward too much.
5. Plank (40 sec)
- Hands under shoulders, body in a straight line.
- Engage your abs and squeeze your glutes.
👉 Tip: Modify by dropping knees if needed.
🎯 Cooldown (30 seconds)
- Stretch arms overhead, reach for your toes, and take deep breaths.
✨ Why This Works:
✅ Total-body moves
✅ Strength + cardio combo
✅ Just 5 minutes = No excuses!