These are the best 5-minute workouts for beginners

If you’ve either never worked out before or you’re trying to get back into fitness for the sake of your health, look no further – a certified fitness trainer has hand-crafted a five-minute workout just for beginners.

Statistics show that almost 30% of adult Americans are inactive and that the Baby Boomer generation is the least active, with over a third of Baby Boomers reportedly skipping out on any kind of aerobic exercise. In addition to general inactivity, motivation can be a huge issue, and 50% of people drop out after the first six months of an exercise regimen.

To motivate yourself and stay on track to reach a healthier lifestyle, Ladders has consulted an expert to create a specialty workout for beginners that won’t leave their sneakers depressingly collecting dust after six months. In fact, this workout will only take five minutes of your time each day.

The best 5-minute workouts to start exercising

Jennifer Conroyd, certified fitness trainer and founder of Fluid Running, might be a Boston Marathoner and Ironwoman, but she knows what it’s like to start over. After sustaining an injury at the Chicago Marathon, she had to start from scratch and work out like never before. Eventually, this drove her to found Fluid Running, an underwater personal training and exercise program. But for those of us who don’t have a pool, here’s what she recommends just to start out.

Each exercise should be performed for 30 seconds, followed by a 20 seconds of rest.

1. High knees

For the perfect high knee, Conroyd says, start with your back straight, stand with your feet hip-width apart.

“Then,” she continues, “lift your right knee to your chest, then alternate legs in a steady, controlled pace. The opposite leg and arm should raise simultaneously – and make sure you are keeping your arms moving in a controlled motion.”

2. Bear crawl

“Stand on all fours (hands and balls of your feet) and place your knees at a 90-degree angle,” Conroyd begins. “Your knees should be hovering a few inches off the ground while you are keeping your legs hip-width apart, arms shoulder-width apart, and your back flat.”

Next, as you’re staying as low to the ground as possible, “move one foot and the opposite hand forward an equal distance. Then switch sides, moving the opposite foot and hand, and continue by alternating your hands and feet, crawling across the floor.”

3. Mountain climbers

Conroyd notes that you should be starting your mountain climbers in a plank position with your hands flat on the floor, with your weight evenly distributed between your hands and feet.

“Make sure your abs are engaged,” Conroyd says, “your back is flat, and your hands are shoulder-width apart. Then, pull your right knee into your chest. Return your right leg to the starting position and bring the other knee in, then just continue alternating and run the knees in and out quickly.”

4. Standing weighted twists

For this exercise, Conroyd says, start again in an “athletic stance,” with your back straight and feet shoulder-width apart.

“Begin by holding a dumbbell or medicine ball in your hands and close to your chest,” Conroyd continues. If you don’t have a dumbbell, you’re welcome to use a household object, like a heavy container or detergent bottle. “Then, rotate your shoulders left and right while keeping the pelvis stable. Pull your abs toward your spine as you twist from right to left.”

5. Jumping jacks

Jumping jacks are what’s known as a “plyometric exercise,” or one that focuses mainly on increasing blood flow through jumping exercises. They date back to the late 1800s as calisthenic exercises assigned to U.S. Army troops but were popularized in the 1950s by fitness freak Jack Lalanne. For this particular set of five-minute exercises, Conroyd specifies the perfect form for beginning a jumping jack involves standing upright with your legs together, keeping your knees slightly bent and your arms at your sides.

Then, Conroyd continues, “jump up while spreading the arms and legs out to the side. Lift your arms as high as you can, and your legs should spread shoulder-width apart. And jump back to the starting position.”

6. Bicycle crunches

The second to last exercise on your circuit involves getting back on the ground. You’ll be lying on your back with your head and shoulders slightly raised, and your hands on the sides of your head, like you’re striking a pose.

To begin the exercise, Conroyd says, “bend your right knee towards your chest as your left leg extends out. As you do this, twist your core so the opposite elbow comes toward the raised knee.” This means that your left elbow should be going towards your right knee on this side, but you don’t need to touch the two together. “Finally, lower your right knee and left arm at the same time and alternate sides.”

7. Squat jump

While this might be the last exercise, it might also be the best. Studies show that squat jumps can increase your overall speed and velocity in other activities if done consistently over eight weeks of consistent practice. The squat jump begins in a different position than prior exercises, with your feet spread out wide and your chest up.

“Bend your knees and descend into a regular squat,” Conroyd says, “which hinges at the hips, pushing the butt back,” as if your torso and thighs were the jacket of a hardcover book. “Lower your thighs parallel to the floor, engage the core, and jump swinging arms upward.” Repeat this for 30 seconds.

The takeaway

Exercise can be daunting, especially for beginners, and starting a new regimen can feel like an overwhelming level of commitment. However, with just a five-minute full-body workout, you’ll gain the benefits of exercise in the privacy of your own home without compromising the rest of your schedule.