Ways to Sneak in 5-Minute Workouts That Can Seriously Add Up

5 minute Total Gym Workouts video

No time for exercise? Is it a matter of time or a matter of priorities?


We are all busy. Whether it’s work, family, relationships, or some combination of all three, finding time can be a challenge. That said, it absolutely can be done. If it’s important to you then you’ll find a way, if it’s not then you’ll find an excuse.


Make the Time

For the majority of us, something is better than nothing. Even if you only have 5 to 10 minutes to spare throughout the day, that time certainly is more healthy and beneficial than sitting on the couch eating junk and watching TV all day.


There is research to support that these short and intense workouts can help with fat loss, cardiovascular improvements, muscle gain and more. Plus, all of these people that are experiencing these health benefits for themselves are just as busy as you.



You’ve made the commitment to make your health a priority in your life. Congratulations! The good news is that you don’t need to spend countless hours in the gym just to meet your fitness related goals. For many folks, getting a couple of quick and intense sessions whenever you can find the time will help bring about some positive results.


Don’t let the short amount of time deceive you. When done properly, these workouts are demanding and meant to be performed with some serious intensity.


One suggestion is to sneak in a couple of these 5-minute blasts throughout the day. You could break them up as follows:


  • Lower Body Focus
  • Upper Body Focus
  • Cardio and Core Focus


Set a timer for 5 minutes and complete these three blasts during the day. You could do one of these in the morning before leaving for work, one at lunch and then your last one at night before you wind down for the day.


Total Gym Lower Body:

  • 1-leg: Total Gym reverse lunge – 5/leg
  • 2-leg: Total Gym hamstring curls – 10 reps
  • Plyometric: Total Gym glide-board hop-overs – 10 reps


Total Gym Upper Body:

  • Total Gym pullups – 8 reps
  • Total Gym pushups – 8 reps


Total Gym Cardio and Core

  • Total Gym Core extensions – 8 reps
  • Total Gym Torso rotations – 8/side
  • Burpees – 5 reps

Doug Balzarini

Doug Balzarini, CSCS, MMA-CC, is a personal trainer, strength coach, international presenter, and the founder of DB Strength. He also owns a fitness facility outside of Boston called, “Iron Village Strength & Conditioning”. He was the head strength and conditioning coach for the Alliance MMA Training Center where he worked with many top professional MMA athletes. He has also worked at Fitness Quest 10 in San Diego and, most recently, spent a year in Saudi Arabia where he designed and created programming for a new state-of-the-art facility. Visit www.DBStrength.com or www.IronVillageSC.com for more information.

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