Mini workouts are a concept of multiple short bursts of exercise lasting between two to five minutes spread throughout the day. This can be a rapid yet effective style of exercise, especially for busy/working individuals, unlike traditional workouts, where you might need 30-60+ minutes for a session. Check out our 5 mini workouts you can do with limited time and just a few pieces of home gym equipment, such as 4kg Dumbbells or an 8kg Kettlebell.

Five Minute Dumbbell AMRAP

Muscles Worked - quads, glutes, shoulders, upper back, chest, and core.

Benefits - improves your overall strength and power and increases cardiovascular strength.

Perform as Many Sets as Possible in Five Minutes

• Dumbbell thruster - 12 reps

• Renegade rows - 10 reps per side

• Devil press - 10 reps

Five Minute Mobility Workout

Muscles Worked - hip flexors, hamstrings, t-spine, shoulders, calves, and glutes.

Benefits - great for rest days and useful for injury prevention.

Perform Three Sets

• World's greatest stretch - 30 seconds

• Elephant walk - 30 seconds

• Seated forward fold - 30 seconds

• Rest - 10 seconds

Five Minute Bodyweight HIIT Workout

Muscles Worked - core, shoulders, quads, hamstrings, chest, and triceps.

Benefits - builds a strong cardiovascular base and doesn't require any gym equipment.

Perform Two Sets

• Mountain Climber - 30 seconds

• Air squats - 30 seconds

• Crunches - 30 seconds

• Push ups - 30 seconds

• Rest - 30 seconds

Five Minute Core Workout

Muscles Worked - core and surrounding muscles.

Benefits - improves core strength, stability, and posture.

Perform Two Sets

• Plank - 40 seconds

• Rest - 10 seconds

• Russian twists - 40 seconds

• Rest - 10 seconds

• Crunches - 40 seconds (use an Ab Mat to make this exercise easier)

• Rest - 10 seconds

Five Minute Kettlebell Workout

Muscles Worked - whole body, especially your hamstrings, glutes, core, and biceps.

Benefits - increases your lower body strength, agility, and endurance.

Perform Four Sets

• Kettlebell swing - 20 seconds

• Lateral hops over kettlebell - 20 seconds

• Bicep curl - 20 seconds

• Rest - 20 seconds

You thought you didn’t have time to work out? Now you have no excuse not to get your workouts in! All you need is 5 minutes. So, if you are feeling busy and struggling to get your gym session in, don’t worry; try one of our mini exercise sessions.

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Tags: Equipment > Dumbbells ; Equipment > Kettlebells ; Exercise Type > Strength ; Misc > Workout