Finding Time for Fitness in a Busy Life

5 Minute Workout Part 1: Squats

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

 

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Disclaimer: I am a NASM certified personal trainer. I can give advice on what workouts would be great for just about anybody. If you have any medical conditions, please check with your doctor before starting a workout routine.

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