A certified fitness trainer and mum has shared a quick five-minute bodyweight workout that beginners and people over 60 can do at home, with no equipment required. The routine combines five energising movements for an intense, non-repetitive session.
Micro Workouts and Exercise Snacks
Lindsey Bomgren, writing on her blog Nourish Move Love, said: "As a busy mom, business-owner and fitness coach, I live by the saying '10 minutes is better than zero minutes,' and I'll be totally honest - some days, I don't even have 10 minutes. That's where this quick five-minute workout comes in." She added: "I like to call these quick sweat sessions 'micro workouts' or 'exercise snacks.'"
She recommends adding the routine to your exercise plan one to two times a week to burn calories, burn fat and improve cardiovascular health. Alternatively, it can be used daily as a quick movement break between meetings or nap time to get steps in and boost mood.
The Five Exercises
The workout consists of squats, press-ups, reverse lunges, standing punches and lateral lunges. For squats, position feet shoulder-width apart, engage core, drop hips, and drive through heels to stand. For press-ups, start in a high plank with a straight line from head to heels, bend elbows to lower chest, then press up.
Reverse lunges involve stepping one leg back, lowering until both knees form 90-degree angles, then pressing through the front heel to return. Standing punches require holding fists near the face and extending one arm forward alternately. Lateral lunges start with feet beyond hip-width, stepping out to the side, bending the knee, and pushing through that foot to return.
Benefits for All Levels
These routines can be tailored to individual needs, accommodating a range of fitness levels. Bomgren noted: "These workouts are efficient and accessible - the best benefit is that you're able to fit some movement into your day, even if you work a job that requires you to sit at a desk all day."
