I call this workout the “5-minute station workout.” It is one of my favorite workouts because it covers virtually all aspects of fitness: strength, muscular endurance, cardiovascular stamina and flexibility. I call it the “5-minute station workout” because instead of focusing on sets and reps, you’re going to move from one station to the next. Each station lasts 5 minutes and focus on a different muscle group.
To do this workout you will need:
Pull-up bar
Stopwatch
Exercise ball (optional)
Heavy bag (optional)
Yoga mat (optional)
Station 1: Pull-ups – Arms and Back
Start your timer. Grab hold of your pull-up bar and begin to crank out as many pull-ups as you can in 5 minutes. Every time you have to take a break, switch grips – overhand, underhand, wide, narrow and neutral. Once your 5 minutes is up, move right into the next station.
Station 2: Pushups – Arms, Shoulders and Chest
Drop to the floor and begin doing pushups. Do as many pushups as you can in 5 minutes, alternating between wide, narrow, neutral and staggered hand positions.
Station 3: Crunches – Abs
I recommend using an exercise ball, but if you don’t have one, that’s okay. Do as many crunches as you can in five minutes. Do regular crunches, reverse crunches, oblique crunches and any other variation you can think of.
Station 4: Jump Squats – Legs and Butt
You’ve probably broken a sweat by now, but this is where it gets really tough. You’re going to do as many jump squats as you can in five minutes. I like to alternate my stance between wide and narrow. Doing jump squats for this long is very intense cardio. Expect to take many short breaks during the five minutes.
Station 5: Heavy Bag – Full-body, Cardio
By now, you’re probably huffing and puffing, but you’re going to keep your heart rate up by moving straight over to the heavy bag. If you don’t have a heavy bag, you can just shadow box. Throw jabs, elbows, kicks and knees for five minutes. Try not to rest for more than a few seconds.
Station 6: Stretching – Full-body
Now it’s time to stretch and cool and down. I use a yoga mat, but if you don’t have one, you can just lay some towels on the floor. Be sure to stretch your hamstrings, groin, abs, shoulders, back, chest and arms. This station also lasts 5 minutes, but if you want to do it a little bit longer, that’s fine.
Well, there you have it. A full-body workout that will increase your strength, stamina and flexibility while also burning fat, and the whole thing only takes 30 minutes to complete.