Five-Minute Gym-Free Workout
After weeks of gym cardio workouts, I thought it was time to offer an option for those who prefer to exercise at home, outside—really anywhere that isn’t full of fitness equipment! So here is a fun routine to sneak in on even the busiest of days to get your blood pumping. You could even try it during a couple commercial breaks during your favorite TV show! Or if you have a bit of extra time, repeat this a few times with a quick 60-second breather between sets.
This whole routine takes about five minutes, but go at your own pace to maintain good form. A quick rundown of the moves:
- High knees: While standing, alternately raise right knee in front of you to waist-height, then left knee (think of lifting them toward your chest).
- Jumping jacks: You know the drill—jump feet out into a “v” formation while lifting arms overhead like you’re creating an “x” with your body.
- Mountain climbers: Beginning in plank position, bring right knee toward chest, then left knee. This is basically like a high knee while balancing on your hands.
- Prisoner squats: Complete squats with hands behind your head and elbows pointed out perpendicular to the direction of your toes.
- Push-ups: In plank position on either knees on toes, lower chest nearly to floor while bending elbows; straighten arms to lift back up.
- Butt kicks: Alternate kicking right heel to right glute, then left heel to left glute.
- Cross-body punches: While holding a semi-squat, punch diagonally to right side with left arm, then left side with right arm.
- Rock climbers: Using the same idea as the mountain climbers, lift knees out toward elbows rather than toward chest.
- Jumping lunges: Add a hop when you switch legs during an alternating lunge. (See a demo here.)
- Triceps push-ups: With the same push-up concept as above, keep upper arms and elbows close to torso and lower chest down nearly to floor (similar to a chaturanga in yoga). These are a bit more tricky than regular push-ups—there’s no shame in dropping to your knees if you need to!
Do you have a favorite exercise to challenge yourself with anytime, anywhere?
