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Do Your 5-Minute Workout At Home: Get in shape with these 5 simple no-equipment exercises!

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Many people assume that to start strength training you have to invest in a gym membership or home equipment. But this is not the case! There are many exercises you can do at home without equipment that tone your muscles and help you build strength. If you are serious about reaching and maintaining your weight goal, you need to find time to exercise. The good news: You can also reap the benefits of exercise in just five minutes a day. Morning or evening! Because it’s so easy to do the 5-minute workout a day at home!

Can a 5-minute workout be effective?

Rob Fletcher, creator of America’s Next Trainer (ANGT), says a simple 5-minute workout routine can make a big difference. In a 2015 interview, he said he invited his clients to a seven-day “Quick Start” challenge, in which he asked them to set aside just 5 minutes each day to exercise. He said this simple commitment helped change healthy habits and boosted self-confidence.

Burn calories in a small workout

How many calories can you burn during a five-minute workout?

So how many calories can you burn during a five-minute workout? This depends on how hard you work. Experts say you can burn up to 20 calories per minute with high-intensity interval training. However, the real benefit only comes after training. An intense 5-minute workout can help you burn more fat throughout the day. The “after-burn effect” lasts up to 48 hours after an intense workout.

Exercise physiologists call this post-exercise oxygen consumption. Simply put, this means your body uses more oxygen and burns more fat and calories in the hours following an intense workout. Even after just a 5-minute workout, fat burning continues for the rest of the day.

Set up your 5-minute workout

Do Your 5-Minute Workout At Home - Get in shape with these 5 simple no-equipment exercises

There are a few things you should do to prepare for this 5-Minute Weight Loss Workout. First, you need to make sure that you are healthy enough to exercise vigorously. Consult your doctor if you haven’t exercised in a while, have an injury, or are concerned about your health. Next, make sure you are properly equipped for your fitness level.

No special equipment required for the beginner fat burning mini workout. Most exercises can be performed using your own body weight as resistance. However, as you progress and get fitter, experts recommend adding medicine balls, dumbbells, or resistance bands to increase fat burning.

1. Do push-ups with your hands wide

Begin this exercise in a plank position with your palms flat on the floor


Start in a plank position with your palms flat on the floor and wider than your shoulders. Point your fingers forward or slightly to the side. Bend your elbows and lower your chest toward the floor. Stop when your chest is just below your elbows. Push yourself back to the starting position and repeat the exercise 10 times. (You can modify this exercise by getting down on your knees and doing a push-up from there.)

2. Simple exercise: leg lift

There are a few things you should do to prepare for this 5-Minute Weight Loss Workout

Lie on your back on the floor and tighten your stomach muscles as you lift your legs straight up toward the ceiling. Start slowly lowering your legs until they are a few inches off the ground. (You can just lower your legs at about a 45-degree angle to ensure your abs stay tight and don’t stretch your lower back too much.) Lift them back up to the starting position. Make sure that your lower back remains flat on the floor at all times. Repeat the exercise 10 times.

3. Do triceps curls at home

Push yourself on the floor to lift your butt into the air


Sit on the floor and bend your knees so that your feet are flat on the floor in front of you. Place your hands behind you, palms flat on the floor and fingertips pointing toward your butt. Push yourself on the floor to lift your butt into the air. Bend your elbows to lower your body toward the floor, then push through your palms to return to the starting position. Repeat the exercise 10 times.

4. Performing a side plank

Rotate your entire body to the left for this exercise

In a plank position, slowly rotate your torso to the left and place both feet on the mat with the right edge of the right foot. Continue to rotate your entire body to the left so that you are balancing on your right hand and the edge of your right foot. Keeping your legs straight, extend your left hand straight up toward the ceiling. Hold the position for 10 seconds before switching sides (so you’re balancing on your left hand and the edge of your left foot).

5. Do the cup squatting

Stand with your feet hip-width apart, toes pointing slightly outward

Stand with your feet hip-width apart, toes pointing slightly outward. Bring your palms together in front of your chest and bend your elbows. Tighten your stomach muscles and look forward with your hips pushed back and your knees bent. Remember to keep your back straight while continuing to lower your butt until your hips are just below your knees. Position your elbows so they are on your knees before pushing yourself down through your heels to stand back up. Repeat the exercise 10 times.

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