LOSE 7 IN 7 DAYS – 5 Minute Standing Workout – ANYONE Can Do It
Cardio:
- High knees: Bring your knees up as high as you can, running in place for 30 seconds.Opens in a new windowwww.spotebi.comHigh knees exercise
- Butt kicks: Run in place and kick your heels up to your glutes for 30 seconds.Opens in a new windowwww.spotebi.comButt kicks exercise
- Jumping jacks: Do jumping jacks for 30 seconds.Opens in a new windowwww.spotebi.comJumping jacks exercise
- Mountain climbers: Start in a plank position and alternate bringing your knees up to your chest for 30 seconds.Opens in a new windowwww.verywellfit.comMountain climbers exercise
Strength:
- Squats: Stand with your feet shoulder-width apart and lower yourself down as if you were going to sit in a chair. Keep your back straight and your core engaged. Do 10-15 squats.Opens in a new windowwww.shape.comSquats exercise
- Lunges: Step forward with one leg and lower your hips down until both knees are bent at 90-degree angles. Keep your back straight and your core engaged. Do 10 lunges per leg.Opens in a new windowverywellfit.comLunges exercise
- Push-ups: Start in a plank position with your hands shoulder-width apart. Lower your chest down to the ground and then push yourself back up. Do as many push-ups as you can.Opens in a new windowworkoutlabs.comPushups exercise
- Dips: Find a sturdy chair or bench and place your hands shoulder-width apart on the edge. Lower your body down until your elbows are bent at 90-degree angles. Push yourself back up. Do as many dips as you can.Opens in a new windowwww.menshealth.comDips exercise
Core:
- Crunches: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head and crunch your upper body up off the ground. Lower back down and repeat. Do 10-15 crunches.Opens in a new windowwww.self.comCrunches exercise
- Plank: Start in a push-up position with your elbows bent and forearms on the ground. Keep your body in a straight line from head to toe. Hold for 30 seconds.Opens in a new windowwww.menshealth.comPlank exercise
- Side plank: Start in a side plank position with your elbow bent and forearm on the ground. Keep your body in a straight line from head to toe. Hold for 30 seconds each side.Opens in a new windowverywellfit.comSide plank exercise
Flexibility:
- Arm circles: Make small circles with your arms forward and then backward for 10 repetitions each.Opens in a new windowwww.spotebi.comArm circles exercise
- Torso twists: Stand with your feet shoulder-width apart and twist your torso from side to side for 10 repetitions each.Opens in a new windowwww.skimble.comTorso twists exercise
- Leg swings: Stand with your hands on your hips and swing one leg forward and backward for 10 repetitions. Then switch legs and repeat.Opens in a new windowwww.spotebi.comLeg swings exercise
You can mix and match these exercises to create your own 5-minute standing workout. Be sure to listen to your body and take breaks if you need them.
Here are some additional tips for getting the most out of your 5-minute standing workout:
- Warm up before you start with some light cardio, such as walking or jumping jacks.
- Cool down afterward with some static stretches.
- Drink plenty of water before, during, and after your workout.
- Eat a healthy diet to fuel your workouts.
- Get enough sleep so your body can recover.