Do you feel like you have no time to exercise?

You hear of people spending an hour at the gym or going on a 5-mile run, and you wonder, Where in the world do they find time for that?

Working out can feel defeating if you feel like it has to be a long, intense activity every day. But it doesn’t.

Doing a 5-minute workout counts.

And we all have 5 minutes.

5-Minute Workouts are powerful for two reasons.

1. They can easily be done TODAY. You can decide to do a 5-minute workout at almost any time in your day. When your baby is napping or happily playing, while you’re bathing your toddler, or first thing in the morning, you could perhaps squeeze in a 5-minute workout.
2. They can easily become a habit. Creating a small habit like a 5-minute workout is doable, and when you make something a habit, it’s powerful. You do a little bit everyday, and it adds up to a lot over time. You become healthier, and working out feels like less of a chore, because it’s just something you do “by rote.”

I want to share with you Five 5-Minute Workouts. Feel free to choose the one that works for you. No matter if you have a set of dumbbells or not, need something low impact, or want to focus on a specific muscle group, there is something for you! Each routine is roughly 5 minutes long, beginning with a warmup exercise and ending with a cooldown stretch.

Pick one that sounds interesting, and just go for it. It just takes 5 minutes.

The Five Workouts

1. Upper Body Strength (Biceps, shoulders, back)

What You’ll Need: Dumbbells

– WARMUP– 20 Arm Crosses – Stand with your arms straight out beside you. Bring them in like your giving yourself a big hug. Then straighten them out beside you again. Quickly alternate which arm is on top.

– 10 BICEP CURLS – Holding a dumbbell in each hand, bring them up to your chest then lower.

– 10 OVERHEAD PRESSES – Lift your dumbbells straight above your head then lower your arms to a 90-degree angle.

– 10 BENT-OVER ROWS – Keep your back straight and bend over to about a 90-degree angle holding your dumbbells down in front of you. Bring them up to your sides while keeping your elbows pointed back behind you. Then straighten down again.

REPEAT 3 TIMES

– COOLDOWN – Shoulder Stretch – Cross one straight arm over your chest and use the other hand to pull it close to you. Repeat on the other side.

2. Lower Body Strength

What You’ll Need: Dumbbells

– WARMUP – 10 Bodyweight Squats – Stand with your feet at shoulder distance apart, and come down to a 90-degree angle with your knees, keeping your bum out behind you and your chest up.

– 10 GOBLET SQUATS – Holding one dumbbell with both hands at your chest, come down into a squat.

– 10 WALKING LUNGES – Take one dumbbell in each hand, and lunge across the room.

– 10 DEADLIFTS – Holding your dumbbells down in front of you, glide them down your leg to your knee or ankle while keeping your chest and head up and your back straight.

REPEAT 3 TIMES

– COOLDOWN – Glute Stretch – Lay on your back and pull one knee in towards you while crossing the other leg on top.

3. Bodyweight Burn

No Equipment Needed

– WARMUP – 30 Jogs in Place – Keep your hands loose and jog in one spot.

– 10 SUMO SQUATS – Stand with your feet wider than shoulder width and your toes out. Lower down into a 90-degree angle squat. Keep your chest up and your tail muscles engaged.

– 10 PUSHUPS – Come into a full plank or a plank on your knees. Lower your chest to the ground by bending your elbows towards you. Keep everything else straight.

– 5 SIT-UPS – Lay on your back and plant your feet. Pull yourself up to a sitting position using your core muscles.

REPEAT 3 TIMES

COOLDOWN – CHEST OPENER – Clasp your hands behind your back and pull them away from you to stretch your chest.

4. Sweat Fest

No Equipment Needed

– WARMUP – Run Around With Your Toddler for 30 Seconds – Run around the house with your toddler. Have fun!

– 20 JUMPING JACKS – Jump your legs out and swing your arms up. Then return to your beginning position.

– 20 BUTT KICKS – Begin jogging in place but bring your heels up to your bum each time.

– 20 PUNCHES – Come into a squat, and alternating hands, punch in front of you.

– 20 HIGH KNEES – Alternating, jump your knees up to a 90-degree angle in front of you.

REPEAT 4 TIMES

COOLDOWN – TOE TOUCH – Sitting with your legs straight in front of you, touch your toes.

5. Concentrated Core

– WARMUP – 2 Walk-Down To Planks – Slowly walk down into a plank and then come back up to standing.

– 10 CRUNCHES – Lay on your back. Bring your hands up to your ears. Using your core muscles, lift your chest and head off the ground. Breathe, and keep a long neck.

– 30-SECOND PLANK – Come into a plank on your elbows and hold for 30 seconds.

– 10 KEGELS – Lay on your back with your core drawn in and your lower back pressed flat on the ground. Imagine squeezing a blueberry up your vagina. Perform 10 squeezes, exhaling on the squeeze and inhaling on the release.

– 10 BIRD DOGS – On your hands and knees, lift opposite arm and leg straight out. Balance and keep a straight back. Repeat on the opposite sides.

REPEAT 3 TIMES

COOLDOWN – COBRA – Lay on your tummy with your hands pulled up on the ground beside you and palms down. Slowly push your chest up off the ground with your hands and hold and breathe for a few seconds.

Mama, I hope this post encourages you. There may be days when you don’t workout, and that is OKAY and GOOD. But if you want to workout and make it a habit, perhaps the 5-Minute Workout is a good place to start!