Fast Workouts

If time to exercise is limited, know that several fast workouts throughout the day are just as effective as one long workout. Everyone can spare at least five minutes somewhere, so here are two 5-minute workouts that challenge your whole body.


Fast Workout 1: Cardio & Conditioning

This workout increases your heart rate quickly and conditions the cardiovascular system with the high speed of walking in place. By combining aerobic conditioning with muscle toning, you get twice the benefits in one brief workout.

Have hand weights nearby and ready to use.

0:00 – 0:30: Warm up by briskly walking in place.

0:31 – 1:00: Increase the pace to a power-walk speed.

1:01 – 1:30: Keep power-walking and add a simple overhead reach by raising your arms straight up with every two steps.

1:31 – 2:00: Continue walking and change the arm movement to reaching in front and then pulling back.

2:01 – 2:45: Pick up the hand weights and do as many biceps curls as possible while you continue your walk.

2:46 – 3:30: Push the weights directly overhead and then lower them as you keep walking.

3:31 – 4:00: Put the weights down and slow down to your original pace.

4:01 – 4:30: Perform as many squats as you can by sitting back as if to sit in a chair. Keep your heels pressed into the ground and your body properly aligned.

4:31 – 5:00: Walk slowly as your breathing and heart rate return to normal.

Fast Workout 2: Steady Muscle Work

This fast workout focuses on building muscle and strength all over. The variety of exercises works dozens of muscles all over the body for an overall toning effect.

0:01 – 0:30: Warm up by walking gently and moving your arms at the same time.

0:31 – 1:00: Do as many squats as you can for thirty seconds. Sit back as if to sit in a chair. Keep your body properly aligned and your heels pressed into the floor for support as you slowly lower and raise your body.

1:01 – 1:30: Stand up straight with your feet slightly wider than shoulder-width. With hands on hips, lower your body into a pliθ, making sure your knees stay aligned with your feet, and then rise. Do as many repetitions as possible in thirty seconds. At the end of the time, lower your body one more time and hold.

1:31 – 1:45: Stay in your lowered pliθ position and move up and down very gently, no more than an inch or so. This helps isolate and tone the inner thighs.

1:46 – 2:15: Stand with your weight on your left leg and point your right foot behind you. Lift your right leg back as many times as possible in thirty seconds.

2:16 – 2:45: Switch legs, stand with your weight on your right leg, and lift your left leg behind you as many times as possible in thirty seconds.

2:46 – 3:15: Stand up straight with feet shoulder-width apart and then bend forward from the waist until your torso is at slightly more than a right angle with your lower body. Stretch your arms in front of you and then alternate moving your arms back. Repeat for thirty seconds. Be sure to hold your abdominal muscles in tightly. This tones the arms and upper back as well as the abs.

3:16 – 3:45: Stand up straight and place your hands on your shoulders. Reach arms up and back down to shoulder height. Repeat for thirty seconds.

3:46 – 4:15: Drop to the floor on hands and knees, and then walk your hands forward several inches. Do as many modified push-ups as possible in 30 seconds.

4:16 – 4:30: Lie on your back, knees bent, with arms behind head and fingertips just touching the back of the head. Use your abdominal muscles to curl your upper body up for just a few inches. Lower down slowly for maximum muscle tone.

4:31 – 5:00: Still lying on your back on the floor, stretch your legs out and arms above your head. Inhale deeply and stretch. Let your breath out slowly and let your body relax.

Tips to improve your fast workouts.