5 Minute Bodyweight Workouts

Do you have the desire to exercise but have little time in your busy schedule for a full hour-long gym session? Well, even if you’re pressed for time and have no access to professional fitness training equipment, you can still exercise using your own bodyweight. Check out the following five-minute bodyweight workout that will save you time and allow you to work your entire body.

Exercise 1 – Spiderman Push Up

These push-ups have been coined from how Spiderman crawls on walls. Spiderman push-ups help to build upper body strength and are much more challenging than regular push-ups. They work your chest shoulders, triceps, and core muscles. To perform Spiderman push-ups, follow the instructions below:

1. Begin the exercise in a regular push up position by lying face down and supporting your body with your toes and palms. Both arms should be fully extended under the shoulders and slightly wide while your lower back and core should remain tight.

2. Lower your chest down towards the ground by bending both of your arms. At the same time, lift your right leg off the ground and swing it sideways and forwards until your right knee almost touches your right elbow.

3. Raise your chest up to the starting position by straightening both of your arms. At the same time, straighten your right leg and plant it next to your left leg.

4. Lower your chest down towards the ground by bending both of your arms. At the same time, lift your left leg off the ground and swing it sideways and forwards until your left knee almost touches your left elbow.

5. Raise your chest up to the starting position by straightening both of your arms. At the same time, straighten your left leg and plant it next to your right leg.

6. Repeat steps 2-5 for 50 seconds.

7. Take a 10 second rest and then move onto the next exercise.

Click Here For A Video Demonstration Of The Spiderman Push Up

Exercise 2 – Bodyweight Row

The bodyweight row is a great alternative exercise to do if you don’t have pull up bars. This exercise will work your biceps, lats and forearms while simultaneously boosting your cardiovascular fitness. You’ll need a strong table in order to perform this bodyweight exercise:

1. To begin this exercise, get underneath a sturdy kitchen table and lie down flat on the ground, making sure that your shoulders are in line with the edge of the table. Then extend your arms out over your shoulders to grab the edge of the table while keeping your knees straight and your feet together.

2. Bend your arms and pull your torso up until your chest touches the edge of the table. Make sure you keep your heels stationary and on the ground for support.

3. Straighten your arms and lower your torso down.

4. Repeat steps 2-3 for 50 seconds.

5. Take a 10-second rest and then move onto the next exercise.

Click Here For A Video Demonstration Of The Bodyweight Row

Exercise 3 – Side To Side Squat

The side to side squat is a dynamic movements that will get your heart rate up while also targeting a number of muscles in your lower body. This compound exercise engages your core, quads, hamstrings, and glutes. Here is how to do the exercise:

1. Start while standing in an upright position with your legs spread out slightly wider than shoulder-width length.

2. Dropdown into a squatting position by pushing back your hips and bending your knees to a 90-degree angle. As you go down, make sure your forearms are bent toward your chest and that both your hands make fists which almost touch yourchin.

3. Leap to your right from the squatting position by straightening your legs and thrusting off the ground with your feet while extending your arms to the sides for balance.

4. As you land to your right, get back into a squatting position with your forearms bent toward your chest and both hands making fists that almost touch your chin.

5. Leap to your left from the squatting position by straightening your legs and thrusting off the ground with your feet while extending your arms to the sides for balance.

6. As you land to your left, get back into a squatting position with your forearms bent toward your chest and both hands making fists that almost touch your chin.

7. Repeat steps 2-6 for 50 seconds.

8. Take a 10-second rest and then move onto the next exercise.

Click Here For A Video Demonstration Of The Side To Side Squat

Exercise 4 – Plank with Arm Lift

The plank with arm lift is an effective exercise to enhance rotational stability in your shoulders, build core strength and tone your abs. You can do this exercise by following these steps:

1. Get into a push-up position with your feet slightly wider than shoulder-width apart and your arms placed underneath your chest.

2. Brace your abs and lift your left arm up until it is parallel to the ground and hold this position for one second, making sure that you keep your left elbow straight at all times.

3. Lower your left arm back down and plant your left hand on the ground next to your right hand.

4. Brace your abs and lift your right arm up until it is parallel to the ground and hold this position for one second, making sure that you keep your right elbow straight at all times.

5. Lower your right arm back down and plant your right hand on the ground next to your left hand.

6. Repeat steps 2-5 for 50 seconds.

7. Take a 10-second rest and then move onto the next exercise.

Click Here For A Video Demonstration Of The Plank With Arm Lift

Exercise 5 – Seal Jumping Jacks

You can boost your fitness and build strength with seal jumping jacks without using any additional equipment. This exercise works the calves, shoulders, hips, and cardiovascular system. Here is a step-by-step guide on how to do seal jumping jacks:

1. Start with your feet shoulder-width apart and your arms raised in front of you at shoulder height. Both hands should be locked and your arms should be stretched out until they are parallel to the ground.

2. Bend your knees slightly, then leap into the air while spreading your arms and bringing your feet together at the same time. When you land, your legs should be together while your arms should be stretched out at either side of your body and still parallel to the ground.

3. Bend your knees slightly, then leap into the air while bringing your arms back in front of you and clapping your hands together. At the same time, stretch out your legs. When you land, your feet should be shoulder-width apart and your hands should be together in front of you with your palms touching.

4. Repeat steps 2-5 for 60 seconds to complete the workout.

Click Here For A Video Demonstration Of Seal Jumping Jacks

Summary

As you can see, even with no equipment and very little time, you can still fit a dynamic full body workout into your daily routine. So whenever you’re having a busy day, use this five minute bodyweight workout to ensure that your fitness is not compromised.