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 might just be surprised at how much you can accomplish in your workout in just 5 minutes! Then you must know that lifting for 5 minutes a day can increase your energy and your mood, improve your metabolism, and allow you to see long-term changes in your body.

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 preference. 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 to perform according to your need and preference. 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.
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Does HIIT burn belly fat?
Yes, High-Intensity Interval Training (HIIT) can help burn belly fat by promoting overall fat loss and increasing metabolism. However, spot reduction is a misconception, and combining HIIT with a healthy lifestyle is crucial for effective results.
Is HIIT better than cardio?
Yes, High-Intensity Interval Training (HIIT) is considered more effective than traditional cardio for various fitness goals. HIIT provides similar or better cardiovascular benefits in less time, increases metabolism, and promotes fat loss. However, the choice between HIIT and traditional cardio depends on individual preferences, fitness levels, and specific health goals.
Is it OK to do a HIIT class everyday?
No, it’s generally not recommended to do a High-Intensity Interval Training (HIIT) class every day. Rest days are essential for muscle recovery and injury prevention. A balanced workout routine includes a mix of high-intensity and low-intensity days, allowing your body time to recover and reducing the risk of overtraining.
How much weight can you lose in 3 weeks with HIIT?
The amount of weight you can lose with High-Intensity Interval Training (HIIT) in three weeks varies based on factors such as individual metabolism, starting weight, and adherence to the routine. On average, a safe and sustainable weight loss goal is about 1 to 2 pounds per week.