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Do 5-minute workout at home yourself: Get fit with these 5 simple exercises without equipment!

Many people assume that you need to invest in a gym membership or home equipment to start strength training. But this is not the case! There are many exercises you can do at home without equipment that will tone your muscles and help you build strength. If you are serious about reaching and maintaining your goal weight, you need to find time to exercise. The good news is that you can reap the benefits of exercise in just five minutes a day. In the morning or in the evening! Because a daily 5-minute workout is so easy to do at home!

Can a 5-minute workout be effective?

Find out if a 5-minute workout can be effective here

Rob Fletcher, creator of “America’s Next Great Trainer (ANGT),” says a simple 5-minute workout routine can make a big difference. In a 2015 interview, he said he invited his clients to participate in a seven-day “Jump-Start” challenge in which he asked them to take just 5 minutes each day to work out. He said this simple commitment helped change healthy habits and boost confidence.

Calories burned in a mini-workout.

How many calories you can burn during a five-minute workout

So how many calories can you burn during a five-minute workout? That depends on how hard you work. Experts say you can burn up to 20 calories per minute with high-intensity interval training. However, the real benefit comes after the workout. An intense 5-minute workout can help you burn more fat throughout the day. The “afterburn effect” lasts for up to 48 hours after an intense workout.

Exercise physiologists call this post-workout oxygen consumption. Simply put, it means that your body uses more oxygen and burns more fat and calories in the hours following an intense workout. Even after just a 5-minute workout, fat burning continues for the rest of the day.

Set up your 5-minute workout

Do a 5-minute workout at home by yourself - Get fit with these 5 simple exercises without equipment

There are a few things you should do to set up your 5-minute workout for weight loss. First, make sure you are healthy enough to exercise vigorously. Consult your doctor if you haven’t exercised in a while, if you have any injuries, or if you are concerned about your health. Next, make sure you are properly equipped for your fitness level.

No special equipment is needed for a beginner’s fat-burning mini-workout. Most exercises can be done using your own body weight as resistance. However, as you progress and get fitter, experts recommend adding medicine balls, dumbbells or resistance bands to further increase your fat burning.

1. perform push-ups with wide hands

You start this exercise in the plank position with your palms on the floor


Start in the Plank position with your palms flat on the floor and wider than your shoulders. Point your fingers forward or slightly to the side. Bend your elbows and lower your chest toward the floor. Pause when your chest is slightly below your elbows. Push yourself back up to the starting position and repeat the exercise 10 times. ( You can modify this exercise by dropping to your knees and performing the push-up from there).

2. simple exercise: leg raises

There are a few things you should do to prepare for your 5-minute weight loss workout

Lie with your back on the floor and tighten your abdominal muscles while lifting your legs straight up toward the ceiling. Begin to slowly lower the legs until they are a few inches off the floor. (You can only lower the legs to an angle of about 45 degrees to make sure your abs stay tight and you don’t overstretch your lower back). Raise them back up to the starting position. Make sure your lower back stays flat on the floor at all times. Repeat the exercise 10 times.

3. do triceps dips at home.

Press into the floor to lift your butt into the air


Sit on the floor and bend your knees so that your feet are flat on the floor in front of you. Place your hands behind you with your palms flat on the floor and your fingertips facing your butt. Press into the floor to lift your butt into the air. Bend your elbows to lower your body toward the floor, then press through your palms to return to the starting position. Repeat the exercise 10 times.

4. perform lateral plank

Rotate your entire body to the left for this exercise

In the Plank position, slowly rotate the torso to the left and place the feet on the mat with the right edge of the right foot. Continue to rotate the entire body to the left so that you are balancing on the right hand and the edge of the right foot. Keep the legs extended and extend the left hand straight up toward the ceiling. Hold the position for 10 seconds before switching sides (so that you are balancing on the left hand and the edge of the left foot).

5. do cup squat

Stand with feet hip-width apart, toes pointing slightly outward

Stand with your feet hip-width apart, toes pointing slightly outward. Bring your palms together in front of your chest and bend your elbows. Tighten the abdominal muscles and look forward as you push the hips back and bend the knees. Remember to keep your back straight as you continue to lower your butt until your hips are below your knees. Position your elbows so they are at your knees before pushing down through your heels to stand back up. Repeat the exercise 10 times.