If you're struggling with time to workout or feeling uncomfortable due to lack of strength, learn the benefits of 5 minute workouts for busy mornings. In just 5 minutes you can increase your strength, energy, and metabolism.
As a Certified Strength & Conditioning Specialist, one of the most common roadblocks I hear from busy moms is that they just can’t find the time to work out.
As a busy mom of three myself, I can understand that.
This is why five-minute workouts can be so effective, especially for busy mornings. They’re beyond easy to squeeze in and they keep busy moms consistent with working out.
If consistency is key to success, 5-minute workouts are the best way to get started for busy moms.
Benefits Of 5 Minute Workouts For Busy Mornings
- They fit into busy schedules
- Intensity is higher
- Can help you gain energy
- Great to relieve stress and anxiety
Though many busy moms look at working out for losing weight, looking better, or getting stronger, it is also a powerful tool mentally.
Moving your body first thing in the mornings and working up a sweat helps reduce stress, relieve your mind when you’re feeling overwhelmed, and actually increase your energy for hours after.
There’s also the added benefit of finally doing something for you.
Easy 5 Minute Workout For Busy Mornings
Below is a quick five-minute workout you can do absolutely anywhere (you can also peek this 5-minute workout playlist on YouTube). it's a great way to kick off your morning (along with any of these acts of self compassion).
It’s low-impact and great for beginners too.
| In & Out Squats | 25 seconds |
| Reverse Plank | 25 seconds |
| Rest | 10 seconds x 4 sets |
| Plank Step Outs | 25 seconds |
| Rest | 5 seconds x 2 sets |
To Perform the 5-minute Workout: perform the in and out squats and reverse plank back to back for 25 seconds each resting 10 seconds after the reverse plank. Repeat for a total of 4 rounds.
Then, move on to the plank step out and perform two sets of them for 25 seconds each with 5 seconds between sets.
Want more? Check out the 5 Day 5 Minute Workout Challenge and see if you can create a new, healthy habit to help lose weight and increase energy.
Exercise Tips
Below is a breakdown of how to perform the three exercises in the 5 minute busy morning workout. Make sure that the focus stays on form and not just going through the motions.
In & Out Squats
- Start with feet shoulder width apart and the weight evenly distributed.
- Lower down into a squat by pushing the hips backward.
- Push back up and as you do, step the left leg farther out to the side.
- Perform a wide-legged (sumo) squat making sure to drive the knees out.
- Push up from the wide leg squat and bring the leg back into a standard squat position.
- Repeat between regular and wide squats making sure to switch legs.
Reverse Plank
- Begin with your hips on the ground, legs straight out in front of you and your hands with fingers pointed out a few inches behind your hips.
- Squeeze the glutes and raise the hips high into the air coming into a posterior pelvic tilt. Open up the chest and hold.
Plank Step Outs
- Come into a plank position on your hands.
- Make sure your shoulders are right over your wrists and your core engaged with a slight posterior pelvic tilt.
- Step the left foot out to the side and then back in.
- Repeat on the right leg.
- Continue stepping in and out for the duration of the exercise.
Note: want to make this harder? Instead of stepping, add a mini jump in and out (like jumping jacks) while keeping a straight line with your torso (traditional mountain climbers workout too)
How To Use 5 Minute Workouts To Lose Weight
Though weight loss is much more complex than just working out, 5-minute workouts are the perfect place to start for busy moms to kickstart their journey to their goal weight.
Because the workouts are so short, it helps moms develop a routine for working out that they can squeeze in anywhere. This, they stay more consistent.
However, in order to see weight loss results, you need to ensure two things:
- That the 5-minute workouts are intense enough to challenge you
- That you progress the five-minute workouts over a period of time
Increasing your workout volume is one way to bust through weight loss plateaus. So, after a month of doing a five minute workout every day, why not try doing two five-minute workouts?
They don’t have to be back to back, they can be split up over the day but the extra volume will help in weight loss. Learn more about the pillars of weight loss.
Frequently Asked Questions About Five Minute Workouts
When done strategically, a 5 minute quick workout at home are effective to increase strength, metabolism, and energy in addition to burning calories. They’re also a wonderful way to beginners to get started with working out or on their weight loss journey.
Yes! Because the workouts are so short, it’s a great way for beginners to develop a new routine of working out consistently each day.
Though you can definitely do no-equipment workouts, I recommend all clients grab a mini loop and a set of 15-pound dumbbells.
These two pieces are cost-effective and help you stimulate your muscles to develop strength (boosting your metabolism!) while getting into a wicked workout
Are You Ready?
Create a habit and build strength and stamina in just 5 minutes each day!
If you want to increase your metabolism, boost energy, and feel GOOD in your skin, jump into the 1 month workout challenge.
For 28 days you'll have a 5-minute mini workout to complete and check off every single day.
Each exercise has a video demo with it and you can work out right in the Trainerize app.
Can you do it?
More Workouts & Fitness Tips You'll Love
Kick off your mornings with quick workouts and less stress (try using these Vastu Shastra for a harmonious home) with the fitness tips below.
- 5 Day workout routine for women
- 3 day workout plan
- No equipment shoulder workout
- 25+ home workouts for weight loss
- 6 week fat loss workout plan
- How to make at home workouts harder
- The best mom workout for busy days
- Everything you need to know about home workouts
- How to master push ups as a beginner
- The best tricep exercises for women
- Wicked exercises for back strength
- 3 muscles to always stretch post-workout
- Why you should use pause reps
- Best bodyweight exercises for moms
- Follow-along at-home workouts
- Fitness tips
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