Brandon Carter | Start Here

5-Minute Total Body Workout – Stay Fit Even When You’re Strapped For Time

Sometimes life gets busy and working out falls to the wayside. However, this doesn't need to be the case. You can get a killer workout in even if you only have 5 minutes.


I’ll put it out there right now: there is ALWAYS enough time for you to get in your workout. If you anticipate a busy day the next day, then plan ahead and wake up half an hour earlier.

Of course, there are times when you are bombarded with work and family commitments that appear out of the blue. I fully understand that there are times when you are extremely pressed for time.

Even so, I would imagine that you can spare at least five minutes for a workout. Yes, there are 5-minute workouts that you can do that target the whole body.

5-Minute Workout Explained

Let me make something clear: 5-minute workouts should be your last resort for those days when your schedule is absolutely crammed.

You cannot build a rock-hard physique exercising only five minutes a day. They are, however, sufficient as a “once in a while” workout routine when you have no time to kill.

Workout Routines

Here’s a quick routine you can do in five minutes provided you have equipment or access to a gym.

Squats 5-6 reps, 2 sets, 30 second rest in between
Bench/dumbbell press 5-6 reps, 1 set
Deadlifts 5-6 reps, 1 set

This workout should take about five minutes, though it may go slightly over. All the equipment and weights will need to be set up beforehand because the minute you complete one exercise, you’re immediately moving onto the next.

Since you’re only doing 1-2 sets each exercise, you need to really make them count by going to absolute failure.

As you probably noticed, the exercises are also all compound movements. With only five minutes, there’s no time to waste on isolation exercises.

Of course, this workout requires a gym with equipment that needs to be set up before you begin the exercise. If you can only work out for five minutes, then you probably don’t have the time to spare to drive to a gym and set up a squat and bench rack.

For this reason, a 5-minute, bodyweight-only workout may be more feasible in this situation. In this case, give this workout a try:

Alternating pistol squats 10-12 reps each leg, 2 sets, 30 second rest in between
Pushups (any variation to reach failure within 10-12 reps) 10-12 reps, 1-2 sets, 30 second rest in between
Pullups However much you can do, 1-2 sets, 30 seconds rest in between

Like with the previous workout, you are zipping from one exercise to the next, which should be much easier to do given that you can do this in your own home and no equipment is required besides a pullup bar.

Similar workouts can also be found in my Bodyweight Blast program..

What About Cardio?

Most of my HIIT videos comprise of a 15-20 minute workout. There really is no reason why you can’t squeeze in 15 minutes. If for some reason you don’t have that length of time, then perform a 5-minute version.

Basically, the workout would look something like this:

Burpees 30 seconds
20 second rest
Mountain climbers 30 seconds
20 second rest
Clapping pushups 30 seconds
20 second rest
Repeat cycle


No Excuses

If a whole workout can be done in five minutes, then there are absolutely no excuses. If you can’t find five minutes out of your time or wake up five minutes earlier, then you seriously need to reevaluate your lifestyle.

Believe me, as a personal trainer, my schedule is full of last-minute changes that throw my normal routine array. Even then, I always plan ahead and still manage to get in my full routine.

With that in mind... what’s your excuse?

My Bodyweight Blast course is perfect for someone who is crunched for time. It allows you to get in an effective workout even with a busy schedule. .