Most people think that if they don’t have at least 30 to 60 minutes to work out, it’s not worth doing. But what if you only have five minutes? Should you just skip it? Actually, no. Short workouts sometimes called micro-workouts can still benefit your body in big ways. If done consistently and with effort, even five-minute sweat sessions can improve your health, energy, and fitness.
Let’s break down how these short bursts of exercise work, what science says, and how to make them part of your daily life.
Do five-minute workouts really help?
Yes, they can. While health guidelines often suggest 150 minutes of moderate or 75 minutes of vigorous activity per week, newer research shows that shorter bursts of high-intensity movement also count.
In fact, intensity matters more than duration. Moving with intention for just five minutes can increase your heart rate, burn calories, and activate your muscles. This makes micro-workouts a smart solution for busy people who struggle to fit long workouts into their schedules.
What does the science say about short workouts
Several studies support the idea that quick exercises can make a real difference. A study from the University of Utah found that people who added brief bouts of intense activity to their day such as fast-paced walking or stair climbing had lower body mass indexes (BMI) and a reduced risk of obesity.
Another study published in Obesity showed that breaking exercise into multiple five-minute sessions throughout the day had similar physical results to a single hour-long workout. Interestingly, the group doing shorter workouts also reported feeling 32% more full throughout the day. This suggests that even quick activity may help with appetite control.
Then there’s Tabata training, a form of interval workout developed in Japan. It’s just four minutes long and consists of 20 seconds of intense exercise followed by 10 seconds of rest, repeated eight times. Studies show it improves both aerobic and anaerobic performance, making it a powerful option for getting fit in a flash.
How can you fit five minutes of exercise into your day?
Finding five minutes might sound tough, but it’s more realistic than you think. The trick is to sneak movement into your routine whenever possible.
Smart tips to add micro-workouts:
- TV time: Use commercial breaks to do jumping jacks or bodyweight squats.
- While brushing teeth: Do calf raises or wall sits.
- At work: Close your office door and do desk stretches or standing pushups.
- On the go: Take the stairs, park farther from the entrance, or walk during phone calls.
- Set reminders: Use your phone to nudge you to get up and move every hour.
Even short walks or stretching breaks throughout your day can boost circulation, clear your mind, and energize you.
What are some five-minute workouts you can try
You don’t need a gym, fancy gear, or a lot of space. These quick workouts can be done in your living room or even your office. The key is to stay focused and move with purpose.
1. 5-Minute Abs Workout (by XHIT)
This routine includes five exercises done for one minute each:
- Plank hold
- Hip thrusts
- Oblique crunches
- Side planks
- Full situps
Each move targets your core from different angles, helping to build strength and improve stability.
2. 5-Minute Butt and Thigh Workout (by Fitness Blender)
This workout uses a 40/5 split: 40 seconds of exercise followed by 5 seconds of rest.
Moves include:
- Bodyweight squats
- Pulse squats
- Side lunges
- Jump squats
These exercises help tone and tighten your lower body while also improving endurance and posture.
3. 5-Minute Fat-Blasting Bodyweight Workout (by POPSUGAR Fitness)
This all-in-one session targets the full body using moves like:
- Jumping jacks
- Sprint intervals
- Pike jumps
- Scissor jacks
- Jump lunges
It’s perfect for getting your heart rate up quickly and torching calories.
4. 4-Minute Tabata Workout (by Rebekah Borucki)
This ultra-quick HIIT session is built on the 20/10 format:
- 20 seconds of max-effort exercise
- 10 seconds of rest
- Repeat each exercise twice
Moves vary, but could include squat jumps, mountain climbers, or high knees. It’s intense, efficient, and great for mornings when you’re short on time.
5. DIY Bodyweight Blast
No video? No problem. Just set a five-minute timer and cycle through exercises like:
- Pushups
- Situps
- Plank
- Squats
- High knees
- Lunges
Do each for 30–60 seconds depending on your fitness level, and go all-out.
Is five minutes enough for long-term results?
While five-minute workouts alone might not turn you into a fitness pro, they absolutely add up. Think of them as building blocks. When done consistently, they can improve:
- Cardiovascular health
- Muscle tone
- Flexibility
- Mood and energy levels
Even better, short sessions help you build the habit of moving your body. Once that habit is in place, you may naturally feel motivated to do more 10, 15, or even 30 minutes.
Final Thought:
Five minutes may not sound like much, but when it comes to exercise, something is always better than nothing. Micro-workouts are a smart, science-backed way to improve your fitness when time is tight. They’re easy to fit in, require zero equipment, and can boost your mood and energy fast.
So the next time you think, “I don’t have time to work out,” set a five-minute timer and just start moving. You might be surprised how powerful five minutes can feel.
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