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The 5 Minute No Excuses Full Body Circuit

Too busy to workout? Everyone has a spare 5 minutes throughout their day - get this little circuit in whenever you can to sneak a full body workout in!


No matter what your lifestyle, everyone has 5 minutes spare in their day to sneak a little circuit in!


If you don't have the time (or energy) to do a full 30 minute workout in one go then try completing this little circuit as many times as you can throughout the day instead - when you're waiting for the coffee to be ready, while you're waiting for your partner or kids to be ready, while you're on that Zoom call with the mic and video muted..


Tip - Don't set unrealistic targets

Fitting in a 30 minute workout might be an unrealistic target - fitting in a 5 minute circuit is a very realistic target that you should smash day after day which will increase your chances of continuing & progressing!


All you need is your body, 5 minutes and a little space - ready? Let's go!

Exercise #1 - Squats

40 seconds of active squats, followed by 20 seconds of rest

The squat is one of the best compound lower body movements and will get everything engaged.

Remember to keep your chest up, look forward and sit back into your heels.

TIP - Hold the back of a chair to help keep your chest up if necessary.


Exercise #2 - Alternating Lunges

40 seconds of alternating lunges, followed by 20 seconds of rest

Lunges are another great compound movement that also work on your core & balance so that you can stabilise yourself on only one leg.

Remember to push from your heel and bend until each knee is at 90 degrees - keep the core engaged (tight) throughout the exercise.


Exercise #3 - Push Ups

40 seconds of push ups, followed by 20 seconds of rest

You either love them or you hate them, but push ups are such a good upper body exercise that targets your chest, shoulders, back, triceps, core and more!

If you can't do full push ups from your toes then drop to your knees and complete the movement from there. Your hands should be slightly wider than your shoulders and your chest should lower until it almost touches the floor.


Exercise #4 - Toe Taps

40 seconds of alternating toe taps, followed by 20 seconds of rest

This is a slight heart rate raiser as well as being a great strength exercise! Take a reverse tabletop position with your fingers pointing towards your toes and slowly raise one leg into the air, bring the opposite hand off the floor and up to tap your ankle/toes.

Try not to let your hips sink too close to the floor - use your glutes, hamstrings and core muscles to hold everything up.


Exercise #5 - Crunches

40 seconds of crunches, followed by 20 seconds of rest

Finishing up with an isolation core exercise to really work those six pack abs! Remember this is a small movement - your upper body should be moved solely from the tensing core muscles.

You can start with your legs bent and feet flat on the floor, or if you're comfortable then try raising your legs in the air for increased difficulty!


It's as simple as that!

Just 5 minutes later and you've managed to work every large muscle group in the body without stressing that your time should be used elsewhere!


If possible, try to repeat this circuit 3-4 times per day for increased benefits. If you have a spare 10 minutes then complete the circuit twice back to back!


If you're ready to commit to yourself: Join the 4 Week Kickstart Challenge today!

Over the next 28 days this challenge will have you slowly building muscle, endurance and healthy habits to continue seeing changes & progress!

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