The 5-Minute Workout That Changes Everything

Struggling to fit workouts into your busy lifestyle? Scale back your gym time and start rocking 5-minute workouts to keep your body moving! This 5-minute workout can be squeezed into any day and requires only one dumbbell to complete.

Woman in plank position on dumbbells with text below the image.

As a Certified Strength Coach, so many clients come to me frustrated with themselves because they can’t make fitness WORK in their days.

What I’ve found after 12 years in the industry is that more often than not, it’s the expectation of a 60-minute workout that does them in. So, if you’re having trouble getting into a workout groove do this: start small.

Add one 5-minute workout to your day, each and every day, and focus on just that. Everyone I know can squeeze in 5 minutes so there’s zero excuses. Build the habit of consistency with this mini workout and watch as your lifestyle begins to shift.

Workout Recap

Muscles used: This 5-minute workout is a total body workout that engages almost all major muscle grounds.

Equipment needed: All you need is one dumbbell to get it done.

Benefits: Get stronger and stay more consistent with your movement goals.

The 5-Minute Workout

The mini-workout is made up of just 3 main exercises. Start by performing the first two exercises back-to-back for the time frame listed. Rest for 10 seconds and repeat that sequence for a total of four times through (four minutes).

Then, move on to the last exercise and perform two times with a 10 second rest between the sets.

That’s it- you’re done!

Plank Drags	25 seconds
Wall bridge	25 seconds
Rest	10 seconds x4 sets
Duck Walk	20s seconds
Rest	10 seconds x2 sets

What Size Dumbbells Are Best?

I recommend all of my SMASH Fit for Life clients start with a 15-pound dumbbell. Though it’s challenging, it’s normally doable for the upper body when you’re using just one, and it's great to have two on hand for lower-body movements.

Exercise Form Tips

Below is a quick breakdown of the exercises and how to perform them. Remember that engagement is key for home workouts. So, focus on proper muscle activation not just speeding through the movements.

Plank Drags

Set up in a full-plank position with the dumbbell outside of your right side and keep your bum out of the air.
Use your left hand to pull the dumbbell over to the left side without dropping the lower back or twisting.
Grab the dumbbell with your right hand and pull it back.
Repeat pulling the dumbbell side to side.

If pulling a dumbbell is too difficult, try just performing plank taps or planks to a quadruped hold to gain strength in the shoulders and core.

Three images of a woman in a sports bra and tights in a plank position with a dumbbell.

Wall Bridge

Know that a wall is great, but this exercise can also be done off a bench.

Lay on your back with your knees bent and feet on the wall. Your hips should be just forward of your knees.
Push into the wall, squeeze your bum, and tuck your ribs as you lift your hips into the air.
Pause briefly and return the hips toward the ground.
Repeat.

Know that you can make this exercise harder by holding a dumbbell on your hips, placing a mini loop around your knees, or performing a single leg variation. Check out more glute bridge variations.

A woman in blue pants and sports bra performing a glute bridge on the wall.

Duck Walk

I would suggest performing this exercise without the use of a dumbbell if you’ve never done it before. It’s a burner.

Lower into a squat position and keep your heels on the floor.
Keeping low, slowly walk/waddle around.

Woman in black pants and sports bra holding a dumbbell at chest height with hips sunk low in a squat as she walks and arrows and text around it for tips on performing

Looking For More Quick Workouts?

If you’re struggling to fit workouts into your day, try signing up for my 5-minute workout challenge! In addition to that, here are some wonderful, speedy workouts you can keep on rotation: