With our busy schedules, it can be tempting to skip working out to prioritize other things. But instead of putting your fitness goals on the back burner, try these five-minute workouts to stay active and healthy – even when completely swamped.
For Glute-Building: Hip Thrust Variations
Building your glutes can be done in five-minute segments. Start with these hip thrust variations. We like to use weights and resistance bands for an extra challenge, but you can also do this exercise without equipment.
- Start by lying down on your back with your knees bent and feet flat on the ground. Your feet should be about hip-width apart.
- Keeping your feet, body, and head flat on the ground, lift your glutes upward and squeeze.
- Slowly lower your glutes back to the ground, and repeat.
- Starting in the same position as the hip thrusts, raise your glutes and hold them in a tight bridge.
- Instead of lowering your glutes back down, hold this position while moving your knees together and apart slowly.
- Remember to squeeze your glutes while doing this exercise!
- After completing a few sets of butterfly pulses, bring your knees apart (back to the starting position) and hold the bridge with no movement.
- Hold this position for as long as possible – don’t stop squeezing your glutes!
For Legs, Glutes, and Hips: Squat Variations
This is another five-minute exercise that incorporates all of your leg muscles. You can use resistance bands or weights if you want to, but they’re not required.
- Start standing, then squat, sticking your glutes out (like sitting in an imaginary chair).
- Slowly stand and thrust your hips forward, squeezing your glutes.
- Repeat for several reps.
- Start in a squat.
- Hold the squat and step to the right side of the room.
- Keep holding the squat, but walk to the left side of the room this time.
- Continue moving back and forth until you feel the burn and are ready for the next exercise.
Squats and Calf Raises
- Start standing, then squat, holding the position.
- While squatting, do 1-3 calf raises before standing.
- Slightly thrust your hips forward and squeeze your glutes at the top.
- Repeat for a few more reps. If you want to feel even more burn, end in a squat and do as many calf raises as possible!
- Repeat the same steps as the regular squats, but use your knees to slightly bounce a few times in the squatting position before you stand back up.
- End by getting into a squat and pumping as many times as possible for your last rep.
For Abs and Core Muscles: Pilates Workout
Try this sequence of beginner-friendly Pilates moves to tone your core muscles.
- Start flat on your stomach.
- Bend your elbows at a 90-degree angle, resting your forearms straight out in front of you on the ground (about shoulder width apart).
- Keep your legs straight out behind you, then push up and balance your weight between the tips of your toes and your forearms.
- Squeeze your abs to engage your core and hold the position with your body in a straight line, head forward.
Rocking Elbow Planks
- From the plank position, slowly sway your hips from side to side, completely turning your body each time.
- Squeeze your core and continue repetitions.
Elbow Planks With Leg Lifts
- From the plank position, slowly lift one leg behind you at a time, then lower it back to the ground.
- For an extra challenge, you can lightly pump each leg while it’s in the air, squeezing and engaging your abs.
- From the original plank position, place your hands flat on the ground (instead of your forearms). Keep your toes in the same position, and make sure your body is straight with your head looking forward.
- Starting one leg at a time, bend your knee up to your chest, then bring it back to the ground in a plank.
- Repeat these steps with the other leg, then alternate while squeezing your core.