Burn fat and improve your athleticism with a training routine you can do anywhere. All you need is your bodyweight. And since the workout is a speedy 5-minute circuit (a group of exercises performed consecutively, without rest), you can do it anytime. Customize it for you:

Perform this 5-minute circuit as time allows. So if you only have 15 minutes to train at lunch, do it twice with a dynamic warm-up. If you have a half hour, aim for 4 or 5 rounds. If you’re just getting back into exercise, rest for 30 seconds between movements, but decrease your rest time every workout until you’re performing the full circuit without breaks. If you only have time for two circuits, perform them back-to-back with no rest. This approach saves time and it’s more challenging.

Training

Although there’s no equipment used in this workout, each of the five exercises challenges your body in a unique way: The wall sit is isometric, meaning it challenges your glutes, hamstrings, and quadriceps muscles by holding a bent-knee position; the pushup improves muscular endurance by doing as many reps as you can in 60 seconds; the single leg squat improves balance; the jumping jacks increase your heart rate; and the plank challenges your core stability.

Perform each move in succession, minimizing your rest periods between moves. Once you’ve completed each exercise, rest 60 to 120 seconds before repeating the circuit. Decrease your rest between circuits by 10 to 15 seconds each time you complete this workout. And when you return to the gym, be sure to incorporate extra pull-ups or rows since this fast routine is short on upper body pulling movements.

Movement Prep 

Starting Position

• Standing

Procedure

• Grab right ankle with the right hand and pull heel to glute as the left hip and ankle extend
• Step forward with right foot and repeat stretch on other side
• Continue for prescribed number of repetitions