If you’re looking to kickstart your health and fitness but don’t have the time, try beginning with this five minute micro workout! There are many alternatives so make sure you mix it up and do what’s best for you. These exercises can be done anywhere and you don’t need any equipment…maybe a water bottle because we guarantee you’ll be sweating after 30 seconds!
PLANK
You can’t beat a plank! Planking burns a lot of calories and is extremely valuable for the core strength of your body. It not only works on building a tighter tummy, but it’s an all-rounder with improved posture as well as better balance and coordination.
Start by getting on all fours, keeping your torso flat, similar to a table top. Your hands should be directly under your shoulders as if you were to do a push up. Stay in this position, shoulders away from knees and your abs tight!
There are multiple ways you can do a plank. Try a combination of the standard plank, side plank and moving plank! Mix it up for a minute (30 seconds for two variations) and it’ll be over before you know it!
Also read: 5 Fun At-Home Workout Ideas That Are Kid Friendly
MOUNTAIN CLIMBERS
Mountain Climbers are amazing fat blasters! They use multiple muscles in the body, and it doesn’t only bring you closer to a flatter tummy, but also strengthens your thighs, shoulders and back, as well as being amazing for your heart.
Begin by putting yourself in a high plank position. Bring one knee up to your chest as close as you can, then back down again. Follow this with the next knee, going faster each time, almost as if you are running. Try going for the minute straight without stopping!
BICYCLE CRUNCHES
Start by lying on your back with your knees bent and your hands gently holding your head. Pull your shoulder blades back and slowly raise one knee to a 90-degree angle. As you do this, lift your feet from the floor and rotate your torso so you can touch your elbow to the opposite knee as it comes up.
Bicycle crunches are great for targeting the abdominal muscles, just remember to always keep your core engaged!
SQUATS
Squats are the perfect exercise for not only your lower body, but also your core muscles!
Take your feet shoulder width apart and go down as if you were about to sit on a chair. Make sure your chest stays lifted, your shoulders are down and your abdominal muscles are pulled in. There are so many different kinds of squats. You can try squat jumps, sumo squats, moving squats or pulse squats!
WALL SIT
This is our favourite exercises! End your five minute sesh by finding a wall and get down to a 90 degree angle. Draw the abs in, shoulders back down, head to the wall and chin in. Hold this position and don’t use your hands!
If you want to make it harder, try holding some dumbbells for extra weight. If you don’t have a wall, just pretend you do. If you’re at a park, try using a bench or a tree. There is ALWAYS a way!
Whether it’s in the morning, during your lunch break, before the school run or after dinner, try doing each of these exercises for a minute. Once that’s complete, that’s your five minute micro workout done! If you have more time, do it all again and you’ve done ten minutes! Repeat, repeat, repeat! No matter how busy your schedule is, this five minute micro workout will have you coming back for more and more!
The next round of 12WBT starts soon – join now and get a head start!
