5 Minute Workout Part 1: Squats
20/20 Burnout
A 5 minute workout!? Yes, you heard me right!! I take a “Strength” class, at the gym I am a member at, every Tuesday and Thursday. The instructor always comes up with a pretty intense workout! I love it because Fridays tend to be my rest day (or an added stretch day if my muscle need it!). He likes to do exercises that I would never think of doing at home! I really wonder how he comes up with them!!
A little while ago, he had us do something I have never tried. I’ve done 4-2-4 moves. Where you lower down into position for 4 counts, hold for 2 counts, then raise up for 4 counts. Those are great when you are working on strengthening form for certain moves like squats and push ups. But this… This is different!
5 Minute Workout
So this 20/20 workout WILL burn your muscles out! This would be great to add to a workout as a finisher or as a starter. Ok, here it is!!
For this workout, you will do each move for 40 seconds but the goal is to only do one rep. Yes, I said one repetition. (He lost me there too!) You will slowly lower yourself down for 20 seconds then you will slowly raise back up for 20 seconds. For example, while doing a squat (which is this WHOLE workout), you would slowly squat back low and when the first 20 seconds is up, you should be pretty low. Then the next 20 seconds you would raise back up, pushing through your heels, to standing. So now we know why its a 20/20 workout. 20 seconds down and 20 seconds up!
There will only be 4 squats (but one is two sided) and you will only do them one time through! Woo! 40 seconds of work, 10 seconds to switch to the next exercise and then after 5 minutes, you will be BURNT OUT! 🙂 And guess what? No weights needed so you can do this anywhere! At the airport, in the waiting room for the DR, at home, or even at the gym! I’m not going to lie, I would LOVE to see someone does this in a waiting room at the doctor’s office!!
5 Minute 20/20 Squat Burner
Narrow Squat
- First, start stand your first next to each other
- Next, slowly squat back as low as you can for 20 seconds
- Then, slowly rise back up for 20 seconds, pushing through your heels
Regular Squat
- First, start with your feet hip width apart
- Next, slowly squat down as low as you can for 20 seconds
- Then, slowly rise back up for 20 seconds, pushing through your heels
Sumo Squat
- First, start with your feet wider than hip width apart and toes pointed out at 45 degree angles
- Next slowly squat back (with your back straight) as low as you can for 20 seconds
- Then, slowly rise back up for 20 seconds, pushing through your heels
Tip Toe Squat
- First, start with your feet hip width apart and rise up to your tip toes
- Next, squat back as low as you can for 20 seconds
- Then, slowly rise back up for 20 seconds
Single Leg Squat (left)
- First, start standing and lift your right foot off the ground
- Next, slowly squat back for 20 seconds, keeping your right foot off the ground (if possible)
- Then, slowly rise back up for 20 seconds, still keeping your right foot off the ground
Single Leg Squat (right)
- First, start standing and lift your left foot off the ground
- Next, slowly squat back for 20 seconds, keeping your left foot off the ground (if possible)
- Then, slowly rise back up for 20 seconds, still keeping your left foot off the ground
Hi there! I’m Amanda! I founded Fueled by Coffee and Fitness to guide you on your fitness journey with short but sweet workouts, easy food ideas, fitness fashion and family friendly fun!
I am all for short effective workouts but let me just tell you squats are my enemy, they kill me and the next day, the soreness involved is a total nightmare, but still worth it at the end.
Squats are definitely love/hate for a lot of people! 🙂
I really should start doing more squats. I”ll have to try these out for sure. They look like something I could do.
Squats are great! I love them!
Great post! Any way I can get a quick exercise in, I am all for it!!
Definitely!
YES! 5-minute workouts = NOT INTIMIDATING!
Yes! Exactly! 😀
I need to add squats to my workout. They might just shape my tushie
Squats are great to help shape your booty!!
5 minutes of squats- not as easy as it looks! Great post though! My days of that are over with my back, but pre-train wreck days, I would have been all about the challenge! You go girls!
You are really enjoying your workouts for sure! I know how squats can be beneficial in toning the body but unfortunately, I hardly try working out . SEmms I’m challenged and inspired by you too.
I feel tired only watching you! I definitely need some more ambition!
This is really good. I must try it out.
YAY squats! As they say, “thick thighs save lives!” LOL
Yes!! Thick, strong thighs! 😀
I have a love hate relationship with squats, I hate them but I love the way they make my butt look.
I don’t have very much time to exercise so when I saw 5 minutes, I was like YESSSS!! Finally, something I have time for.
Everyone has 5 minutes! 🙂 I hope you like it!
I never knew that there were so many different types of squats! I’ll have to give these a go when I’m training again in the New Year 🙂
I’m pretty sure I broke out into a sweat just watching those videos of you doing the different squats. I personally find squats incredibly difficult as I have bad knees, ankles, and hips. But I know I can do them if I’m careful and honestly I should start doing them again as they do help those joints in the long run – as long as I’m careful and build myself up to doing them.
This might be a good thing for you to try. Don’t worry about going so low into the squat but take your time to perfect the squat. And since you only do them once, that’s even better! 🙂
Squats were never my favourite excercise even back in the school days when I played sports. Always ended up with back pain. But maybe doing it for just 5 mins might not be so bad.
5-minutes gives a huge difference and isn’t bad to give 5-minutes for ourselves. I like your techniques!
I like this 5 minute exercise idea I need to do it badly, trust me my baby fat is still sticking around my tummy.
Everyone can take time out for this. And everyone who doesn’t exercise really should. I ‘m at that age where I can really see how adversely it affects you if you haven’t taken good care of your body.
I really need to add swats to my routine, they are so painful. I am sharp around my hips, butt, and thoughts and swats are my enemy, but my trainer says they are coming up in our rountine next month.
Squats are not my favourite exercise to perform but I must say it has become a necessity. Makes me look hot
Great tutorials on these squats. I literally need to start doing these myself I want a more shapely and toned butt!
Hmmmm I think I can do these…I need to get off my bum and start working out to tone my body. I have lost weight but need to exercise. Need something easy because of my back pains.