11 Ways to Fit in 5 Minutes of Fitness Even on the Busiest Days

Junge Frau macht ein Workout zu Hause

Some days are completely chaotic and your workout schedule just isn’t going to turn out the way you planned it. While I highly encourage you to find a system and a schedule that allows you to get your training time in on a regular basis, some days it’s just not possible. And what do I say to that? You can always carve out 5 minutes of your time for some fitness.

Young women ties her running shoes

And, it’s an added bonus if you’re able to take 3-5 mini 5-minute workout breaks because it all adds up! You might not think 5 minutes is enough – but it is! Change your mindset; everything is better than nothing.

11 ways to squeeze in a workout in only 5 minutes:

1.  5-minute jog – go!

You know those mornings when you had every intention of waking up early for a workout but ended up hitting the snooze button a few too many times? Instead of panicking and beating yourself up over lost time, just lace up your running shoes and go. Take a nice and easy jog around the block a couple times to get the blood flowing. If you’re still struggling to get both eyes open – just walk it out! Oh, and don’t forget to track it! Every little bit adds up for the Running Leaderboard.

2. Plank it out

Hold a plank for 40 seconds, rest for 20 seconds and repeat five times. You can do this at work if you want to. There are so many different plank variations, you can mix it up and try five different ones.

Two men working out in the park

3. Walk and talk

Take a business phone call while walking up and down the stairs. You know the stairs you never take because you always ride the elevator? Time to change that. Tone those legs and get your heart rate up a bit.

4. Stretch it out

Sitting too much is bad for your health and can cause back problems. Getting out of your seat and stretching your lower back can help reduce and prevent pain. Try these 4 stretches after a long day at your desk. 

5. Go the distance

Hop off the bus a few stops earlier or park your car 5 minutes away from the office. Take that time in the morning to move a bit and breathe in the fresh air.

6. Squats & push-ups:

Knock out a 5-minute total-body workout by doing 30 seconds of squats followed by 30 seconds of push-ups and repeating it five times. Didn’t think you could work up a sweat so fast, did you? Feel free to do regular push-ups or push-ups on your knees.

Man is doing push-ups outside

7. Standalone Workouts in your adidas Training app

If you go to the “Workouts” tab in your adidas Training app you will find different workouts you can do at any time. Each workout has an estimated finish time which you can see to the right of the workout name. If you’re pinched for time, try out Alpha, Bravo or Charlie for a fast and effective workout.

8. Dance

Turn up the music (or put in your headphones so you don’t wake anyone up) and dance it out to a song or two when you wake up. You might not need your morning coffee after that! I’m guilty, too. I do this every morning usually while listening to Justin Timberlake. 🙂

9. Crazy-day cardio

Work was a complete whirlwind and you’re not sure how you even made it through the day? Well, you did it! Bust out a quick 5-minute kickboxing inspired cardio workout: 1 minute Jumping Jacks, 1 minute Punches, 1 minute Squat to High Knee, 1 minute Crossing Punches, 1 minute Kicks. All the exercises can be found in the “Workouts” tab under “All Exercises” in your adidas Training app.

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10. Go for a 5-minute walk

Download the adidas Running app set your activity to walking, press start and go for it! You might be thinking: why should I track a 5-minute walk? This is so you have a record of what you did and can visually see how the small amounts of time can add up to something big.

11. Play with your kids at the park

Don’t just sit on the park bench and watch while the kids have all the fun. Join them! Go on the swings, go down the slide, run around in the sand, play tag…get dirty! Life doesn’t have to be so organized and serious all the time. Enjoy yourself and the time spent with the little ones!

The main point here is to remind you that an active lifestyle can help save your fitness goals on those busy days and weeks! While your main goal should be to incorporate a consistent fitness routine, I want to remind you to just keep moving.

How do you incorporate more movement into your everyday life? What about on those extra busy days? Let us know in the comments section below!


Lunden Souza Lunden Souza is an Online Fitness & Lifestyle Transformation Coach. She helps people all over the world create a sustainable healthy lifestyle, so they'll never have to "start over" again! Connect with @lifelikelunden for real-life strategies to get on track for long-term health in both body and mind. View all posts by Lunden Souza