Advertising
Advertising

Get Fit in 5 Minutes a Day with the Ultimate Body Weight Exercise

Get Fit in 5 Minutes a Day with the Ultimate Body Weight Exercise

How long is your list of excuses for not working out? I’m pretty sure I have used them all but give it a shot—surprise me!  People get very creative with excuses and sometimes an excuse become a mantra to rationalize to yourself why not to work out, with expressions ranging from “I don’t have the time” to ” I don’t have the equipment”. However, there’s one fantastic exercise that wins over these two excuses (and most others), leaving you with only your weak character left to overcome.

Body Weight Exercise

    It’s a great conditioning exercise that engages your entire body; it builds strength, and you can adjust the intensity from a light mobility exercise to making you feel like you’ve been run over by a truck. All this after only 5 min of exercise, without equipment and in just 20 square feet of space. Moreover, this particular exercise is engaging at least 5 of the 10 skills of fitness. It will work your cardiovascular endurance, stamina, strength, flexibility, power, and speed, depending a bit on how you perform the exercise.

    Advertising

    The ultimate exercise is…

    This fantastic exercise is called “the burpee” and it’s a simple, not easy, body weight exercise that you can perform in minimal space.

    It’s essentially an exercise combing the Hindu squat, the push-up and a vertical jump.

    1. Stand straight, with your feet in a neutral stance.
    2. Squat down to and place your hands approximately one foot in front of your feet, slightly wider than shoulder width.
    3. With your weight on straight, vertical arms, jump back with both feet into plank position (same as the top position of the push-up).
    4. Perform a push-up with your chest touching ground in the bottom position, and up to plank position again.
    5. From plank position, jump forward with both feet, raise your upper body and land in the bottom of the squat.
    6. Jump straight up from the bottom of the squat, raise your arms and clap your hands over head. Landing back in position 1.
    7. Repeat.

    Sounds easy? Don’t let the simplicity fool you. I’ve seen Ironman distance triathletes (some people consider triathletes fit) and competitive boxers totally crumble under the mighty burpee. If you think you’re fit I am pretty sure that the first 10 will make you cocky, but at around 25 you’re surprised how tough it is.

    Advertising

    Check out the video instructions to help you get burpeein’!

    Beginners

    Complete beginners must first learn to perform a correct Hindu squat, after which you can work yourself up to 10 repetitions of each component of the burpee in isolation: that’s 10 Hindu squats, followed by 10 push-ups, and finally 10 vertical jumps—hands from floor to overhead clap. When you feel comfortable with the Hindu squat and can perform these 30 repetitions uninterrupted, it’s time to burpee.

    Start with 10 burpees uninterrupted, and work yourself up 25 in a nice steady flow—don’t think about time.

    Advertising

    Beginner variations

    The most common limitation to the burpee is that people can’t keep up with the push-ups, so instead of giving up early, I suggest that you do push-ups with your knees on the ground. If needed, you can even start without the push-up: just jump out to plank position and back (skip step 4 above).

    Beyond beginner: 5-minute burpee flow

    When you have worked passed the beginner stage above, it’s time to increase the volume and/or work faster. To improve, you must measure time, so use a stopwatch. Set your countdown timer to 5 minutes, and do as many burpees as you can. As you keep to the 5 minutes, it’s easy to keep track of your progress and stay motivated. Always make sure to keep good form though: you want to improve because of increased work capacity— not sloppier, potentially unsafe, form.

    When you can do 5 minutes uninterrupted, I suggest you test yourself on 100 of these to get an idea of your time: the world fitness elite does 100 burpees in around 4 minutes, but get below 8 minutes and you can be proud.

    Advertising

    In addition to it being a great exercise while traveling, I use 100 burpees for time as a benchmark for my own fitness level. My personal record is 100 repetitions in 7 min, and when I get over 8 min it feels like slap in the face, letting me know that it’s time to get serious with training again. Honestly, now that the December holidays have passed, it’s burpee time!

    Let me know how it goes! Which Lifehack reader can do the most burpees in 5 min?

    Featured photo credit:  Running Sport. Runners on road in endurance run outdoors via Shutterstock

    More by this author

    3 Steps Towards More Meaningful Conversations Get Fit in 5 Minutes a Day with the Ultimate Body Weight Exercise Share Your Small Successes In Your Day to Day Work

    Trending in Health

    1 7 Best Probiotic Supplements (Recommendation & Reviews) 2 Signs of a Nervous Breakdown (And How to Survive It) 3 How to Find Weight Loss Meal Plans That Work for You 4 14 Healthy Easy Recipes for People on the Go 5 How to Manage Anxiety: Sound Advice from a Mental Health Expert

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

    Advertising

    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

    Advertising

    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

    Advertising

    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

    Advertising

    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

    Read Next