Maybe you really DON’T have time to exercise. There I said it! I know that a lot of coaches will insist that you do. They will tell you that you make time for what you want, that we all have the same 24 hours, and on and on but I get it. You have a full life and many priorities that compete for your time.
So rather than trying to shame you into a trip to the gym and a 45-minute workout even when you have an approaching work deadline and Junior’s science project waiting for you at home, I am going to give you a tool to use on any day that you really don’t have time to get in a full workout. This tool is called THE WORKOUT QUICKIE- a 5-minute, no nonsense workout.
How do you use the quickie?
Do this workout in place of your regular workout on any day that you are running short on time.
How do you build a quickie that counts?
Pick moves that use the larger muscles in the body like the quads and hamstrings (thigh muscles), glutes (booty), chest, shoulders and back. To make the workout even more effective, chose moves that combine more than one exercise. Using the larger muscles will increase the intensity of the workout to make the most of those five minutes and give you the greatest chance to enjoy some post-workout metabolic burn as your body recovers from the workout.
Feel free to use moves that work smaller muscles like the biceps and triceps (arm muscles) but use those move in combination with moves that work larger muscles for maximum effectiveness.
The best part about all of this is the mental boost you get from creating a winning streak of multiple days where you have gotten your workout done. Everyone loves a streak right?
The Reps / Time
This is where it gets fun. There are plenty of different rep and time protocols that you can use to build an effective quickie but I will introduce you to two of my favorites.
Crazy Eights: Do each exercise for 8 reps and keep going until time is up. Of course you are using challenging weights so rest as you need to during the five-minute work period.
On the Minute: Do each exercise for 10, 16, or 20 reps depending on your fitness level and how much rest you need. After finishing the reps, you will rest until the minute is done then start all over again at the top of the next minute. I really like this protocol for conditioning workout quickies.
Sample Workout Quickie
Set a timer for 5 minutes. Do each exercise for 8 repetitions before moving on to the next. Keep going until time runs out. Use good form and challenging weights.
Squat & Press
Sit down into a squat while holding weights at shoulder height. As you stand up, press the weights up to the sky. Be sure to keep your abs tight as you press overhead.
Lunge & Row
Step back into a lunge but allow your torso to bend forward. I call this “breast to knees” position. Be sure your back is flat and not curved in the down position. While you are down, drive your elbows back as you pull the weights up to your ribcage. Lower the weights then stand up and repeat on the other leg.
What did you think? Let me know in the comments below! And if you found this helpful or inspirational, be sure to share.