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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.

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    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.

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    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.

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    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.

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    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

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    Last Updated on December 2, 2019

    10 Powerful Ways to Stop Worrying and Start Living Today

    10 Powerful Ways to Stop Worrying and Start Living Today

    Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

    In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

    These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

    1. Make Your Decision and Never Look Back

    Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

    But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

    Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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    2. Live for Today, Package Things up in “Day-Tight Compartments”

    You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

    The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

    3. Embrace the Worst-Case Scenario and Strategize to Offset It

    If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

    Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

    If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

    4. Put a Lid on Your Worrying

    Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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    To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

    In the same manner, you can put a stop-loss order on things that cause you stress and grief.

    5. Fake It ‘Til You Make It – Happiness, That Is

    We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

    If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

    Marcus Aurelius summed it up aptly:

    “Our life is what our thoughts make it.”

    6. Give for the Joy of Giving

    When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

    One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

    So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

    7. Dump Envy – Enjoy Being Uniquely You

    Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

    Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

    8. Haters Will Hate — It Just Means You’re Doing It Right

    When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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    So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

    9. Chill Out! Learn to Rest Before You Get Tired

    Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

    It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

    It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

    10. Get Organized and Enjoy Your Work

    There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

    But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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    Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

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    Featured photo credit: Tyler Nix via unsplash.com

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