5-Minute Cardio Workout to Start Your Day

5-minute cardio workout to jump start your day

I’ve heard from many of you that there’s not enough time in the day to work out. I say, “Stop kidding yourselves!” If you can make time to watch your favorite tv show, then you have enough time to work out. And surely you can spare 5-minutes. That’s why I’d like to share a 5-minute cardio workout that will jumpstart your day.

If you’re going to work out for 5 minutes — make it count! This exercise is short but extremely intense. As in High-Intensity Interval Training (HIIT) intense… If your day is short on time and you’re seeking a metabolism boost, try this short workout to get your heart rate up. Let it be known that I also recommend playing some motivational music to pump you up. Let’s get started…

00:00 – 00:30 Shuffles

Warm-up by moving your body side to side and keep your toes off the floor. Right now we’res simply loosening up the body and getting the blood flowing.

00:30 – 1:00 Jumping Jacks

Now we’re picking up the pace. Out and in…what we’re seeking is a continuous movement. You shouldn’t be out of breath yet…

1:00 – 1:30 Hop, Hop Touch

Similar to shuffles, we want to make sure that we’re light on our feet. Like a bunny rabbit, hop twice and then touch the ground with both hands.

1:30 – 2:00 Touch & Jump

A variation of the above, but this time you jump once and then touch the ground with both hands. By this point, you should be sweating. Touch the ground and then reach for the sky.

2:00 – 2:30 Side Lunge

Argh…this is when it gets really tough. Yet it’s so worth it. With your feet shoulder-width apart, lunge to the left side and then touch the ground with both hands. Then, reach up and touch the sky. Then proceed to lunge to the right leg, and so on. If you want to add even more effort, add a jump as you reach up.

2:30 – 3:00 Touch & Jump (Again)

Yes, we’re doing the touch and jump move again. The important thing you’ll notice is that we’re continuously moving, stretching, and working our muscles. However, now that we’re done with side lunges you probably believe that you can do anything for 5-minutes. The good news is that our 5-minute cardio session is halfway over!

3:00 – 3:30 Leg Lifts

Let’s change it up. Hopefully, you’re working out on a mat or carpet because you will need to be on the ground for this exercise. Make sure both your hands and knees are on the ground. Then, lift up your left leg as high in the air as you can and then come back down. Repeat with the other leg. Keep repeating as long as you can for 30 seconds.

3:30- 4:00 Push-Ups

Yes, the dreaded push-ups! As long as you’re on the ground, see how many you can in 30 seconds. Remember, I never said this was going to be easy!

4:00 – 4:30 Forearm Plank

From the push-up position, come on down to a forearm plank and hold for 30 seconds. The plank is a great core exercise that doesn’t involve moving at all. If you don’t think you can get a good workout just by holding still…try it. This is a great isometric exercise.

4:30 – 5:00 Cool Down

Wow! How are you feeling? You’re probably a little out of breath, but this is the point where we get to stretch our muscles. Now, simply march in place and wave your hands back and forth over your body as if you’re giving yourself lots of big hugs. Cool down. You’ve deserved it!


What did you think of this 5-minute cardio session? Was this too easy? Too intense? I’d love to hear your thoughts at hello@heartandsoulblog.com. If you’re looking for a great circuit training workout, check out this great article for beginners.

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