5 Minute Workout Part 2: Lunges
20/20 Burnout Part 2!
Part 2: lunges! I figured I would make this 5 Minute workout a multiple part series because its why not AND its fun! If you checked out Part 1, you did squats. If you didn’t check out part 1, I’ll give you a brief run down. I take a “Strength” class at the gym I am a member at every Tuesday and Thursday. The trainer/instructor had this idea to end class with a 5 minute workout finisher. When he told us we would be doing the exercises for 40 seconds but the goal would be to only do 1 rep, we are all shocked and slightly confused. HAHA! After doing this finisher, I knew I needed to share this with all of you!
When I first did this finisher in class and I wanted to post about it, I asked on my Instagram which type of workout people would want to see first: squats or lunges? The majority wanted to see squats only first but a lot still wanted to see lunges. SO, I thought I would do lunges too! I love lunges! They work pretty much EVERY muscle in the legs! Who doesn’t want that?
5 Minute Lunge Burner
I will go through the basics of how this will work. For part 2, you will do the same thing as part 1. You will slowly lower yourself down for 20 seconds then you will slowly raise back up for 20 seconds. For example, while doing a lunge, you would slowly lower down with your back knee almost touching the ground. Then the next 20 seconds you would raise back up, pushing through your front heel, to standing.
Sounds easy, enough… The hardest part of this is really taking your time and definitely using your core for balance. Since part 2 is all lunges, make sure you do both sides! There are only 3 lunges but since you need to do both sides, it will be 40 seconds of work, 10 seconds to get set up on the other side and it should take you 5 minutes! 5 minutes to BURN OUT those legs!! And pair this with the squats only workout and 10 minutes after you started, your legs and booty will be feeling great!
Step by Step Instructions
Reverse Lunge – left
- First, start with your left foot in front of you and your right foot behind you
- Next, slowly lower yourself down into a lunge for 20 seconds, keeping your right knee off the ground
- Then, slowly rise back up for 20 seconds
Reverse Lunge – right
- First, start with your right foot in front of you and your left foot behind you
- Next, slowly lower yourself down into a lunge for 20 seconds, keeping your left knee off the ground
- Then, slowly rise back up for 20 seconds
Lateral Lunge Right
- First, start with your legs wide apart but pointing forward
- Next, bending at your right knee, slowly lower into a lateral lunge for 20 seconds
- Then, slowly rise back up for 20 seconds
Lateral Lunge Left
- First, start with your legs wide apart but pointing forward
- Next, bending at your left knee, slowly lower into a lateral lunge for 20 seconds
- Then, slowly rise back up for 20 seconds
Curtsy Lunge Left
- First, Start with your left leg diagonally behind your right leg
- Next, slowly lower into a lunge for 20 seconds
- Then, slowly rise back up for 20 seconds
Curtsy Lunge Right
- First, Start with your right leg diagonally behind your left leg
- Next, slowly lower into a lunge for 20 seconds
- Then, slowly rise back up for 20 seconds
What is your favorite type of lunge? I love curtsy lunges! They really work the side of the booty! YES!!
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!
great 5 minute workout tips! you really feel the burn when you hold the poses for that long.
Definitely! 🙂
I really need to start fitting in some more exercise, so these 5 minute workouts are great… thanks for the ideas and inspiration!
Do you by any chance have a pic of what the curtsy lunge looks like, for some reason I’m not picturing it in my mind. TFS
Maggie
If you watch the video, you can see at the midpoint what it should look like. Otherwise in my at home toned legs workout, you can see a picture of it. 🙂 I hope this helps!
I’ve never done curtsy lunges before, I’ll have to add them to my rotation next time I work on my legs! It’s such a simple addition. My legs have been feeling the burn more since my son and I started riding bikes to school 3-4 days per week!
Curtsy lunges are so fun! And riding bikes is such a great workout!
Well, I don’t love doing lunges. But I’ve been doing a lot more of them lately and they really do make your legs look great. Thanks for the workout series!
Lunges are love hate for sure!
I wish i could do these at work but i have many people who come into my office. i always loved doing lunges and love that hurt feeling.
Just tell them you are just getting the blood flowing. haha! 😉
Perfect timing tomorrow is leg day and I needed some ideas. I love lunges because Im a weirdo
Lunges are the best!! And this would be a great addition to your leg day! 🙂
When I was into martial arts we had lunges as our warmup exercises. I admit I hate doing lunges hahaha. But your post reminds me that they can be easy at-home exercises.
Lunges are a great warm up!
Woah! I am starting to workout, and I could feel the burn just by watching your videos! I can’ t wait to try this out!
You DEFINITELY will feel the burn! 🙂 I hope you like it.
how practical is this routine! i love that it is short and that it can be done anywhere easily! thanks!
Great tutorials ! I just found the “Curtsy Lunges” recently and loves them! They work the most needed areas!
Lunges are really good exercises and that hurt gives the good feeling that you are doing great. But if we follow everyday, then the pain would be like nothing. SO I really do lunges more than anything.Even our dance classes made us do. So 10 times a week I used to do. Really fun feeling.
I have been meaning to get back into my exercises for so long, and this has really inspired me. Thank you for showing such a quick and effective workout that I can do at home.
Every week I’ll plan to do Yoga.. but never done.. after reading this article seriously I need to start workout 😉
I wouldn’t say I particularly love lunges but I totally get their value when it comes to muscle definition for the legs. 🙂 I once did slow lunges with my foot on a paper plate. I had to slowly lunge while keeping my leg stable on the unsteady paper plate. It was torturous but kind of fun. 🙂
Yes, definitely!
I’m looking for an app to help me for indoor gym training and this looks interesting. I lile how its provided with videos, thank you for this awesome help.
I really should start doing these more often. Since it won’t take long, I really have no excuse! I’ll try these out for sure.
I am really excited about this lunge workout! I love doing squats and lunges, but get bored doing the same routine over and over again…now I can switch it up!
You should definitely check out my squats only workout too!
Lunges are so amazing. I won’t lie – I still do loads of cardio every day but weight lifting and such has gone by the wayside since being pregnant because aside from cardio, I am just too tired! 😮
I do lunges for preparing for a at least 20 miles backpacking trip. It’s so hard but really helps to build muscle on your leg that helps me hike on rocks and steps. Sometimes I do 5 minutes or 50 times each leg. I love the video it’s so easy to follow!
How awesome that I came across your post. I’ve been so hesitant on going back to the gym and this is perfect for the house.
I love at home workouts! 🙂
That 5-minute workout is truly an inspiration for those of us who don’t have time (like an hour) so that we can squeeze some exercise into our lives.
Lunges are such an effective workout! And by effective, I mean I hate to walk the next day. Lol.
Oh boy, I find just regular lunges to be a bit of a challenge, but some of these look like they would be good to try. Might have to slowly work up to these. My balance is terrible and so are my knees, but maybe one day I can pull these off.
I really need to get back into my workout routine! The instructional videos were really helpful to follow with your description!
Thanks for posting I need some short workout tips especially since my morning routine has changed and I’m not jogging as often I used to! I’ve always done lunges rather quickly and never thought of slowly changing my position. Though I see how you really get your muscles working when you do! Will be using this method on my next workout!
Oooo these are nice and easy to implement! (Fwds link to MrsFrugalSamurai)
“Hey honey… why don’t you try these out”
(sensitive topic you see!) haha
Honestly, I need to do this leg workout. My leg get tired easily maybe because of long hours of sitting from work. I will definitely do this everyday.
I love a quick and easy workout! All of the these different lunges look perfect and will be perfect for when I a m traveling
I need to workout more, Now I usually have free time for 2 workouts every week so I think one more would be great. And that 5 min lunges is something I want to try, you are doing a great work.
These are great tips! I always love doing lunges in the gym, makes you feel really good. Despite the fact the first time I die it I pulled a muscle really badly haha! X
All of those lunges are really good, but those lunges really kick my butt. I know it’s a lot of work but they are really helpful. Good demonstrations and nice to see it visually.
Whenever I come to your site, I am remember to get off my bum and exercise. Hope I will reach my desired weight already. 😀
You will! It takes time. 🙂
When I say I don’t have time to exercise, what it really means is I don’t carve out the time. Short exercise times like this help.
That is the same for a lot of people. Making the time is the hardest part to getting started!
This exercise looks very challenging! I have tot try it next time, I love the passion and enjoyment you put into your fitness!
Thank you!
Oh wow thank you for making videos. Sometimes we need the visual to see if we are doing the right form. Fantastic!
I really love to this workout! I’m so excited to do this workout thanks for videos now I have a guide,
Five minute workouts are the best! I love them because everyone can find just a few minutes out of their day to do a quick workout to stay in shape. I’ll definitely have to give this one a try. Thanks for sharing!
I like to do a few workout moves a day just to stay active but with the holidays upon us it hasn’t been that easy
That’s why this 5 minute workout is perfect!