In just 15 minutes this 5-4-3-2-1 workout engages all the main muscles in your body and helps you burn around 200 calories.
The 5-4-3-2-1 workout is a quick circuit that doesn’t require any equipment. This is great because you can do it anywhere: at home, in your hotel room, or in the park.
It targets all the muscles in your shoulders, triceps, chest, torso, core and legs. That’s why it’s a total body workout.
Here’s how you can make the most of this 5-4-3-2-1 workout, which will burn up to 200 calories in just 15 minutes if done with intensity.
5-4-3-2-1 Workout
This quick workout routine has five steps, each step lasting for a set number of minutes.
5 Minutes Cardio
Start with five minutes of cardio:
- High Knees (1 minute);
- Jumping Jacks (1 minute);
- Front Kicks (1 minute);
- Jumping Jacks (1 minute);
- Running In Place (1 minute).
If you want to simplify this cardio session you can opt for 5 minutes of jumping rope.
Or if you want to improve it, do 5 minutes of rowing. This upper body exercise works the pull muscles, which are pretty much underworked by the rest of the exercises.
4 Minutes HIIT
The second session of the 5-4-3-2-1 workout consists of 2 total body high intensity exercises – lunges and mountain climbers.
Here’s how to combine them:
- Lunges (1 minute);
- Mountain Climbers (1 minute);
- Lunges (1 minute);
- Mountain Climbers (1 minute).
3 Minutes Arm Blasting
Proceed through the next set of exercises to target your arms, shoulders, upper back and chest. It takes you just 3 minutes.
Here are the arm exercises:
- 10 Pushups;
- 15 Tricep Dips.
Repeat the above exercises for 3 minutes. You should be performing anywhere between 3 and 5 sets.
2 Minutes Squats
Squats are mandatory for any full body workout, so they couldn’t miss from the 5-4-3-2-1 workout either.
So I’ve added a little variety to the regular squats to raise your heart rate and speed up your metabolism.
Here’s what to do:
- Regular Squats (30 seconds);
- Jump Squats (30 seconds);
- Regular Squats (30 seconds);
- Jump Squats (30 seconds).
1 Minute Plank
Pay particular attention to your form during the plank exercise, since it’s one of the hardest exercises in this entire workout program.
Repeat
The entire 5-4-3-2-1 workout takes you just 15 minutes of your time and burns a significant number of calories.
Now, imagine what you can accomplish by repeating the workout one or two more times. Hint: you’ll reach your goal faster!
So, for best results, repeat the workout one more time. And if you can do it again, go for it.
Three sets per day, 3-4 times a week should be enough to shrink your tummy in just a couple of months.
Follow These Important Tips
1. Form is more important than the number of reps, or sets. You can exercise in front of a mirror to watch your form and improve it where necessary.
2. Use weights when doing squats, jumping jacks, or lunges, if you want to really challenge yourself.
3. You can do burpees instead of pushups to increase the difficulty.
4. Avoid the 5-4-3-2-1 workout if you have knee or shoulder problems.
5. Working out isn’t enough to lose weight and get a slimmer tummy. That’s why watching your diet is as important (if not more) as working out is.
So eat healthy, drink lots of water, have a restful night’s sleep and do the 5-4-3-2-1 workout every day. This is the safest, healthiest and fastest road to fitness success.
This quick workout can be a great addition to your weekly workout schedule, as it burns over 200 calories in just 15 minutes and can be done anywhere.