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Just working out for 5 minutes every day might be enough. Here’s why

Published on:24 January 2021, 12:00pm IST
You might think five minutes are hardly enough to work out your body, but you’re wrong Read on to know more about how these short workouts can help your body!
Geetika Sachdev
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These short workouts can help in a big way. Image courtesy: Shutterstock

We are all pressed for time, and that means we skip our exercise routines more often than not. You’d think that’s the most logical thing to do right? Why do a few minutes of exercise because that won’t help? Well, let’s tell you that it will. Yes, you read that right. A short five-minute workout can do so much for your body. Surprised to hear? We’ll tell you micro-workouts can help your health and strengthen it with ways you would have never imagined! 

Are 5-minute workouts effective enough?

Most of us haven’t even thought of working out for just five minutes. Honestly, it seems like it’s hardly any time to see benefits. But in reality, short bursts of exercise help in a big way. Not only does it help you lose weight, but also improves your sleep and energy levels. What’s more, when you are in shape, it also helps to enhance your self-confidence. And research suggests that even a routine that equals one minute has its benefits! We have our mouth wide open too! 

As per a study by the University of Utah, the short workouts you do during the day can add up to something big. It was seen that those women who had incorporated short bursts of high-intensity exercises into everyday life saw a decrease in their body mass index, even though it was slight. Even their obesity went down for them! The biggest secret is to increase the intensity of the workouts; the duration of the workout is insignificant.

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There’s another study that was published in Obesity that showed that splitting exercise in short chunks also helps to control your appetite. There was one set of obese participants who did an hour of exercise everyday, while there was another set who did 12 sessions of five-minute workouts. It was then revealed that the group that did shorter workouts said they felt an average of 32% fuller during daytime. 

You can burn a decent number of calories

Of course, this depends on the intensity of the exercise. Research suggests you can burn up to 20 calories a minute, when you do a high-intensity interval workout. But the real benefits are seen once your workout is done. These short workouts can help you burn more fat all day, thanks to the ‘afterburn effect’ that lasts for up to 48 hours, after an intense workout.

According to experts, this is also post-exercise oxygen consumption, which means that your body consumes more oxygen and burns more fat and calories post an intense workout. 

Here’s how you can fit exercise into your routine

It might seem like a huge task to exercise every day, but c’mon, five minutes is not that long! We’ll tell you how to manage your time: 

  • If you are watching TV and there’s a commercial break, just get up and do some jumping jacks and pushups. 
  • You can do a few calf raises when you brush your teeth. 
  • You can also set a reminder on your phone that motivates you to exercise throughout the day. 
  • Walk as much as possible, instead of taking your car even to short distances. 
  • Take the stairs instead of the elevator. 
Some short exercises that will give you big benefits
  • Jumping jacks

Simple to do and very effective, we say! When you do jumping jacks, your heart rate will rise. This is not just beneficial for all your major muscle groups, but it also loosens up your joints and muscles. 

  • Jack squat

Well, don’t look confused! This is only an extension of the jumping jack. Just move into the squat position when you jump with your feet apart. Make sure you squat as low as you can, so that your calves, hamstrings, quads and glutes are worked out properly! 

5-minute workouts
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  • High knees

In this workout, you are working out your arms and legs in the fastest way possible. Just make sure to lift your knees one at a time as high as you can. Your arms must alternate, opposite of the knee that is off the ground. Trust us, you’ll feel that burn and how! 

  • Standing oblique twists

This is a great way to end a workout. For this, you need to place both your hands behind your head, and meet one below to the opposite knee. Make sure your core is at the centre, when you twist around. Do this regularly and you will burn that abdominal fat in no time!

Geetika Sachdev Geetika Sachdev

An independent writer and journalist, Geetika loves sharp and fresh humour, just like her coffee! If not writing, you'll find her cafe-hopping and raiding the best book stores in town.