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Just too busy in life or simply do not want to go to the gym and yet want to burn those calories? How about 5 minutes of intense workout that will not only burn away all the extra fat but also help you get that chiselled look? This may sound fanciful now, but we assure you it’s 100% possible and perfectly suitable for people with a super busy lifestyle!
Here is what the 5 minutes workout looks like!
Warm Up
Begin with some basic stretching and then warm your body up with high knees and running in place. Give yourself 20 seconds rest after each set.
Jumping Jacks
Jump and spread your legs and clap your hands together overhead. Jump again and slap your hands against your sides as you bring your feet together. Do this for 3 sets of 10-15 reps each.
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Squats
Stand with your feet at shoulder-width with your toes pointed 15 degrees outward. Keep your upper body straight and bend your knees as if you are about to sit on a chair. Make sure your knees are not sticking past your toes when squatting or locked when standing up. Do this for 3-4 sets of 15-20 reps each. Ensure you follow the right technique as squats, if done wrongly, can hurt your lower back.
Push-up
Get down on the floor with both your hands planted slightly wider than the shoulder width so that they support your body weight. Extend your feet straight behind you. Make sure your knees are not bent. Now with your back straight and abs braced steadily, lower your body till your elbows are at 90 degrees. Do this for 3 sets of 10-15 reps each.
Plank
Lie down face forward on the ground. Now rest your forearms on the floor and slowly raise your body while grounding your toes into the floor. Make sure your body forms a straight line. Hold this positions for 20 seconds.
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Burpees
Stand with your feet at a shoulder width apart. Now get down and kick your feet behind you into a push-up position. Do a push-up, come back into a squat position and jump up into the air. Try to keep your back straight while jumping up. Repeat.
In the end, we only have one warning: Once you are done with this list, rest assured that 5 minutes will never be the same way again! But on the upside, you will melt off all the death-by-chocolates or biryanis you have eaten while feeling super energized to take on the day. So what are you waiting for? Your time starts now!
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A 5-minute at-home workout can be a quick and effective way to work multiple muscle groups and improve overall fitness. Here’s a simple yet challenging routine for achieving a chiseled body:
Warm-Up (1 minute):
Jumping Jacks: Perform jumping jacks for 1 minute to elevate your heart rate, increase blood flow to your muscles, and prepare your body for exercise.
Main Workout (4 minutes):
Perform each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuit twice for a total of 4 minutes.
Push-Ups: Targeting the chest, shoulders, and triceps.
Start in a high plank position with hands shoulder-width apart.
Lower your body until your chest nearly touches the floor.
Push through your palms to return to the starting position.
Modify by performing push-ups from your knees if needed.
Bodyweight Squats: Engaging the quadriceps, hamstrings, and glutes.
Stand with feet hip-width apart and toes slightly turned out.
Lower your body by bending your knees and pushing your hips back.
Keep your chest up and weight in your heels.
Return to the starting position by pressing through your heels and straightening your legs.
Plank Hold: Strengthening the core, and shoulders, and stabilizing muscles.
Start in a forearm plank position with elbows directly beneath your shoulders.
Keep your body in a straight line from head to heels, engaging your core and glutes.
Hold this position for the duration of the 40-second interval.
Lunges: Working the quadriceps, hamstrings, glutes, and calves.
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