5-minute exercise to keep you thin and fit

"Do you not know that the runners in the stadium all run in the race, but only one wins the prize? Run so as to win. Every athlete exercises discipline in every way. They do it to win a perishable crown, but we an imperishable one. Thus I do not run aimlessly; I do not fight as if I were shadowboxing.  No, I drive my body and train it, for fear that, after having preached to others, I myself should be disqualified."  (1 Corinthians 9:24-27)

In my subsequent employment in the past, I've been obliged to wake up at 5AM to evade congested traffic, to be on time at work. This time, in my present job, I usually get up at 3:45AM so I could give at least a 15-minute exercise to keep me constantly fit.

This naturally happens  because everybody is busy meeting the demand of the schedule.  Thus, occasionally almost everyone has no time to get to the gym (for those who could afford to) for a long workout. Nevertheless, everyone has a few minutes to spare to keep her/him fit throughout the day (even without spending a cent for the gym), and there are workouts intended to burn optimal calories in only 5 minutes.

That’s how God generously provides His creation with luxurious time of 24 hours a day, so everyone can be balance on life’s routine.

Nonetheless, with this bounteous time, it seems that some find this 24 hours still not enough, making others to compromise health.

With a 5-minute exercise that one could assign each day before starting with the left and right commitment as a career person or as a college student, these ones as alternatives for sure will not be a huge distraction:

Fast Circuit Exercise

• 25 jumping jacks

• 20 crunches

• 15 slow, controlled squats

• 10 slow, controlled push-ups

• 10 burpees (squat-thrust-jumps)

Jumping rope

One can burn approximately 68 calories in 5 minutes with one simple jumping rope. Set a timer and jump rope as fast as possible for the next 5 minutes.

Total Body

In the first minute, stand with feet shoulder-width apart and place a 5-pound dumbbell to the outside of knees, palms down. Then, stand and bring the dumbbells to the hips, raising the weights to shoulders and overhead.

Minute two of the exercise targets back, butt, and legs. “Stand with feet shoulder-width apart, holding a pair of 5-pound dumbbells at the sides. Obtain a big step out to the right with the right foot, bending right knee 90 degrees while keeping left leg straight,” Fitness writes. Draw the left elbow straight up, keeping the arm close to the side. Go back to the beginning and then repeat.

For minute three, stand with feet shoulder-width apart and toes pointed out. Then, hold a 5-pound dumbbell in each hand with arms extended and palms up. “Bend knees 90 degrees, squatting as curling weights toward your shoulders. Return to start and repeat for 60 seconds.”

Minute four is devoted to a move called push-up plus. Begin in the push-up position and do one push-up. Then, lift left hand off the floor, extending the arm out to the side. One is going to hold it in this position while lifting the right foot off the floor. Lower the hand and foot to floor, and repeat with the opposite hand and foot.

Finally on the last minute, stand with feet hip-width apart and hold 5-pound dumbbells with elbows bent 90 degrees. Lift left foot behind and move forward slowly from the hips, while straightening arms. Bring arms next to the hips, return to the starting position and repeat.

Interval Workout

Combine burpees and reverse planks. These target muscular strength, power, stability, and endurance, even managing to incorporate cardio. In this exercise, begin by doing burpees for 15 to 20 seconds and then hold the reverse plank for 25 to 40 seconds for a total of five to nine rounds.

Five-Minute Training

Do each of these moves for one minute each: 

• Fast Feet 

Stand with feed wide and knees bent, running in place as fast as possible. 

• Jack in the Box

Visualize a box on the floor, split into four sections. Do jumping jacks landing inside a different section of the imaginary box each time. 

• Side-to-Side Power Lunge

   

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See here what you have missed when deprived with daily exercise - 7 Benefits of Daily Exercise