In a fast-paced world, finding time for a workout can be challenging. But what if you could transform just 5 minutes of your day into a high-intensity, equipment-free workout?

You’d be amazed at the impact of just 5 minutes of exercise on your overall well-being! Doing a quick lifting workout every day can give you more energy, make you feel happier, and help your body burn more calories.

Boy is doing Hiit Workout

What are the benefits of doing 5-minute HIIT?

1. Efficiency

HIIT is known for its efficiency. In just 5 minutes, you can achieve a cardiovascular and strength workout that rivals much longer sessions.

2. No Equipment Necessary

You don’t need fancy gym equipment to get a good workout. This routine relies on bodyweight exercises for convenience and accessibility.

3. Metabolic Boost

HIIT workouts have been shown to boost metabolism, helping your body continue burning calories even after the workout is done.

5-Minute HIIT Workout Routine

Perform each exercise for 40 seconds, followed by a 20-second rest. Complete the circuit twice for a quick and effective 5-minute workout.

1. Jumping Jacks (2 x 40)

  • Jump with feet together while raising arms overhead.
  • Land with feet apart and arms down.
Two Girls doing jumping jacks
A girl is performing Bodyweight Squats

2. Bodyweight Squats (2 x 40)

  • Stand with feet shoulder-width apart.
  • Lower into a squat position, keeping the chest up.
  • Rise back to the starting position.

3. Mountain Climbers (2 x 40)

  • Get into a plank position.
  • Bring one knee toward your chest, then switch legs rapidly.
Girl doing Mountain-Climbers
A girls is performing Pushups

4. Push-Ups (2 x 40)

  • Maintain a plank position with hands slightly wider than shoulder-width apart.
  • Lower your chest toward the ground, then push back up.

5. High Knees (2 x 40)

  • Jog in place, lifting knees as high as possible with each step.
A Boy doing High-Knees
A man is performing Plank with Shoulder Taps

6. Plank with Shoulder Taps (2 x 40)

  • Get into a plank position.
  • Tap your left shoulder with your right hand, then vice versa.
Create this custom HIIT workout plan now!!

Is there any app to create custom HIIT timer workouts?

O’Coach Fitness App lets you create your custom quick HIIT routine that is easy to perform even in your busy schedule. You can create HIIT workouts based on your needs and preferences. The timer app also lets you schedule and save your workout to perform daily.

HIIT Workout

Download the 100% free O’Coach custom workout app to perform your daily 2-5 mins workout with the O’Coach app.

  • You can create your own custom HIIT workout routine according to your needs and preferences. Also, you can schedule these workouts according to your preferred time to do workouts even during your busy hours.
  • You can create a small community/group with your private squad and family members to keep you motivated and ensure progress.

Try 5 minute HIIT workout plan with O’Coach which can easily be done at home.

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