Too busy to work out? A trainer wants you to try this five-minute full-body routine

It’s easy to let working out fall to the bottom of the to-do list when you’re busy. But, you don’t need an hour or a gym to introduce movement into your day.

Even just five minutes can make a difference, explains certified personal trainer Brandon Hultman.

“I’m a big believer that consistency beats intensity,” says Hultman. “Five focused minutes done daily is better than an hour you never do.”

Hultman’s five-minute full-body workout is designed to build momentum, so it can can be done anywhere, no equipment needed.

“This routine trains push, hinge and lunge patterns—which means you’re hitting chest, shoulders, arms, glutes, quads, hamstrings and core in just five minutes,” he tells Fit & Well.

“More importantly, this workout eliminates the mental barrier of ‘I don’t have time’.” Hultman adds.

Use this full-body routine as a dose of movement on busy days, or to warm-up for a longer workout.

How to do the five-minute full-body workout

This routine consists of three exercises. Do 10 reps of each in turn, taking breaks as you need them, and repeat until you hit five minutes on the clock.

Hultman recommends doing this workout three to six times per week.

The three exercises are:

1. Push-up
2. Single-leg hip thrust
3. Step-back lunge

1. Push-up

How to do proper Pushups - YouTube

Watch On

Reps: 10

Benefits: Builds upper-body strength and core stability.

• Start in a plank position, with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
• Bend your elbows to lower your chest with control, letting your upper arms move out to the sides, so there’s about a 45° angle between your upper arms and torso.
• Push through your hands to extend your arms and return to the start position.

Make it easier: If full push-ups are too challenging, place your hands on a sturdy raised surface, such as a couch, or perform push-ups on your knees.

2. Single-leg hip thrust

How to do proper Single Leg Hip Thrusts - YouTube

Watch On

Reps: 10 each side

Benefits: Strengthens glutes and improves hip stability.

• Lie on your back with your knees bent to 90° and heels on the floor.
• Push through your left heel to lift your hips and right leg.
• Pause when your hips form a straight line with your shoulders and left knee, then lower to the starting position.
• Repeat on the other side, alternating sides with each rep.

3. Step back lunge

How to do proper Step Back Lunges - YouTube

Watch On

Reps: 10 each side

Benefits: Build leg strength and balance, while protecting the knees.

YouTube - https://www.youtube.com/watch?v=hwYeVkqlOoo

Stand with feet hip-width apart.

Step one foot behind you and bend both knees to lower.

Keep your chest upright and front knee directly above your ankle.

Push through your front heel to return to standing.

Repeat on the other side, alternating sides with each rep.