5 Minute Workouts That You Can Incorporate In You Busy Schedule


Adopting a new workout routine is not as easy as it seems, especially considering the hectic lives we lead. It can be hard to know how and where to begin but there are several exercises to choose from, which can easily be a part of your daily routine. You can speak to trainers, watch online videos and improve your health in no time.

You can stick to one exercise and do reps to meet the five-minute mark, or you can do a few different workouts that you think best suits your body. While initially it may seem more challenging, you can modify them according to your fitness level.

Here are some of the 5 minute workouts you can include in your daily routine:

Pelvic curls

This is a great workout to do on a daily basis, also an excellent way to warm up your body. It helps activate your core muscles and stretches your spine. You must begin by lying on your back and your knees must be bent with your feet touching the floor about hip-distance apart. Your arms should be straight by your sides. Now firmly press your lower back into the mat and pull your hips upwards and off the mat, creating a bridge with your body. To return down to the mat, begin slowly by allowing your spine to touch back down.

Quadruped Hip Extension

We often tend to sit down for long hours due to work, at offices and this particular workout is ideal for anyone with tight hips or back pain. This exercise helps loosen up tight hips and strengthens the back of your legs, which can eliminate unwanted stress on your back. You must be on your mat with hands and knees touching the floor, then begin to lift your right foot upward towards the ceiling, keeping your other knee bent, then bring your leg back down as the knee touches the mat. Repeat this before switching to the opposite side.

Tricep Dips

This is a very easy workout you can do on-the-go to achieve toned arms. This can be performed with no equipment; all you have to do is with your back to a chair, couch, table, or bench, place your hands on the edge and your feet on the ground with your knees bent. Bend your elbows, dipping your hips toward the ground. Then continue to push back up to the top.

Side Kick, Side Lunge

This exercise is the perfect mix of cardio and strength training. It lets you burn calories and requires no equipment. You must start by standing and bend your knees slightly as you take your right leg and step laterally to the right, straightening your left leg as you go down into a side lunge. Come to your original position and kick to the side with your right leg, imagining you're hitting something. Repeat on the opposite side. This workout helps build muscles, improves body coordination and mood.

Wall Push-Ups

If you're a beginner and want to do push-ups, start with the wall. Place your hands firmly on the wall shoulder-width apart, and your feet hip-width apart on your toes. Now bring your chest towards the wall while keeping your back perfectly flat. Straighten your arms out and repeat. This is easy and can be done anywhere by anyone, even older people.

Air Squats

One of the most effective workouts you can do if you have time and space constraints is air squats. Get on your feet and position them slightly wider than your shoulders and keep toes slightly pointed out, squat down and push back up. This keeps joints and tissues of the hips strong, it uses every muscle in our body and safeguards against damages.

Walking Lunges

Walking is beneficial for your health and with this workout you can get the closest to it. This workout is not time-consuming, start your lunge with your hands on your hips and take a wide step directly forward with your forward foot a bit wider than your normal walking gait. You must keep your knee over your ankle and repeat the same on the opposite side. This improves body balance and flexibility.

Cobra Pose

If you spend a lot of time in front of the screen you can do this exercise to fix your posture. It helps mobilize your upper back to a great extent. Lie face down on the floor with your arms extended above your head. Press your palms lightly onto the floor, bending your elbows and dragging your hands toward your body. Lift your chest and rise up to what feels comfortable on your lower back. Hold this position for some time, once you lower yourself back down, return your arms to a fully extended position above your head. This workout will strengthen your spine, relieve stress, fatigue, and boost blood circulation.

Remember that you don’t necessarily have to go to the gym, workout can be inexpensive and take very less time. Physical activities like swimming, zumba, biking are forms of workout and motivation is all you need. Try a mindfulness approach, walk whenever possible, do stretches, listen to music while working out, log your activity and get inspired so that workouts don’t seem forceful but something you look forward to.