This 5 minute workout is designed for those that need a quick energy blast throughout their busy schedule. It requires no equipment, so you can do it anywhere, anytime. The focus is strength training for your upper and lower body through push ups and squats, while also giving you core and leg training with the mountain climber exercise.

Mountin climbers will also give you a quick cardio blast to get your blood pumping. You can increase the speed and number of mountain climbers you do for the best blood pump and results.

Limit the amount of rest in between sets to 5 – 15 seconds and rest between exercises to 5 – 10 second for the best results. If you find yourself having some extra time, you can also try out our 10 Minute Workout, which will give you even more target results, or you can simply increase your reps and sets.

Exercise no. 1

Push Ups

4 sets of 10 reps

  1. Get down on the floor supporting yourself with your hands your toes, with your hands slightly more than shoulder width apart.
  2. As you inhale, lower yourself until your chest just about touches the floor.
  3. Exhale while pushing your body back up to your starting position.
  4. Repeat for the desired amount of reps.
Join for free to watch this video
Exercise no. 2

Mountain Climbers

4 sets of 20 climbers

  1. Start by getting into pushup position.
  2. Now kick one knee forward until it’s right under your hip or waist.
  3. Quickly move this leg back to starting position while also kicking your other leg forward under your waste. Repeat this aggressively to get your heart rate up and complete the set.
Join for free to watch this video
Exercise no. 3

Alternating Leg Lifts

4 sets of 10 reps

Leg lifts are a great way to build core and ab strength.

  1. Start by laying down on the floor with your hands under your glutes. You can also use a bench by laying down with your legs hanging off. This will add resistance and challenge you during the movement.
  2. Keeping your legs as straight as possible, left one legs up until it’s perpendicular to the floor
  3. Hold for a second before bringing this leg back to your starting position. Switch then repeat with your other leg to complete one rep.
Join for free to watch this video
Exercise no. 4

Bodyweight Squats

3 sets of 12 reps

  1. Stand with your feet shoulder width apart. You can put your hands behind your head or together out in front of you. This is your starting place.
  2. Begin the movement by flexing your hips and your knees, squatting down, pushing your butt and hips back and your knees forward. Through this movement keep your chest forward and your back as straight as possible to prevent injury.
  3. Bend until your hamstrings are parallel or slightly less than parallel to the ground, and reverse the movement back to your starting place. As you’re coming up push through your heels and keep your head and chest up.

Sandra Nguyen

I'm a 100% plant based (vegan) athlete and trainer, and I want to prove that you can accomplish your fitness goals the way you want to and without having to give up your beliefs. Come train with me!
View profile ›

Personalized Plans

Get a personalized workout and nutrition plan from any of the athletes in this workout.

Get Started