Do you ever find that you are a little stretched for time, but you still want to do a workout that will make your body burn - in a good way!? As a general rule, exercising for a minimum of 20 minutes at a time is the best way to burn fat, gain muscle and enhance your endurance. However not everyone always has 20 minutes. So here are 3 simple challenges that will take 5 minutes (or less) to complete but will have your heart beating and your muscles burning!
Option 1 - The Squat Challenge
This one can take 5 minutes (or maybe even slightly longer to begin with), yet as you continue to practice you will notice that your time will start to become shorter and shorter.
Basically it involves doing 100 low range squats, as quickly as you can with as little rest as possible.
Note: Remember that form is important, so don’t compromise on form to get them done quicker! It is also important to warm your legs up first by doing 1-2 minutes of star
jumps, jogging on the spot or other dynamic activity. Also don’t forget to warm down/stretch out afterwards to reduce/avoid DOMs!
Option 2 - The Burpee Challenge
The same as with the squat challenge, this one involves doing 50 burpees as quickly as you can with as little rest as possible. Make sure you time yourself, so that next time you can compete against your own time!
Note: Remember to warm up and stretch out afterwards. If you want to expand on this workout you can turn it into a burpee with push ups! - Over time you may find you can bump it up to 100 burpees… You can do it!
Option 3 - Interval challenge
This challenge uses the whole 5 minutes and instead of working to complete the 100 in a faster time, you are working to fit more into the time you have allocated!
It involves the following sets:
- 10 sit ups
- 10 push ups
- 10 squats
Practice then repeat as many times as possible in your allocated 5 minutes.
Note: Just because your timer goes off, doesn’t mean you have to finish before you complete the set you are on!