5 Minute Workout: 3 Routines for Your Busiest Days

Some days you do not have 45 minutes. You do not have 20. You have the five minutes between the kettle boiling and someone shouting “Mum!” or “Dad!” from upstairs. A 5 minute workout will not transform you on its own, but it is far better than writing the whole day off, and on a run of busy weeks it can be the thing that keeps your habit alive.

I have coached busy parents in Archway and Highgate for over 10 years, and the people who make progress are rarely the ones with perfect weeks. They are the ones who do something small on the bad days. Below are three short routines I give parents for exactly those days, plus how to make them count.

Why a 5 minute workout still counts

The NHS physical activity guidelines for adults suggest at least 150 minutes of moderate activity a week, plus strength work on at least two days. That can sound out of reach, but activity adds up across the week. Five minutes here, a brisk walk there, a class on Saturday, and suddenly you are much closer than you thought.

Short sessions also protect your identity as “someone who trains”. Skip completely and it gets easier to skip again tomorrow. Do five honest minutes and you keep the chain going.

If you like the idea of fitting movement into gaps, my guide to exercise snacks for busy parents goes deeper on spreading activity through the day.

Routine 1: The strength five (legs, push, core)

Good for: days when you feel stiff and want to feel stronger. You need a bit of floor and a sturdy chair or sofa.

Set a timer for 5 minutes and cycle through these, 40 seconds of work and 20 seconds of rest, until the time runs out (that is five rounds of one exercise each minute):

1. Squat to chair - sit back until you lightly touch the chair, then stand tall. Easier: hold the back of another chair. Harder: pause for two seconds just above the seat.
2. Incline push-up - hands on the kitchen worktop or sofa arm, body in a straight line. Easier: higher surface. Harder: hands on the floor.
3. Glute bridge - lie on your back, feet flat, push through your heels and squeeze your bum at the top.
4. Reverse lunge - step back, lower gently, alternate legs. Easier: hold a wall or worktop.
5. Plank - forearms on the floor. Easier: knees down. Harder: lift one foot for a few seconds at a time.

Work at a pace where you could still talk in short sentences. Five minutes of good reps beats five minutes of sloppy ones.

Routine 2: The energy five (get your heart going)

Good for: the 3pm slump, or after a long stretch at a desk. This one warms you up fast, so start gently.

• Minute 1: march on the spot, swinging your arms, then lift the knees higher.
• Minute 2: step jacks (step one foot out to the side while raising your arms, then the other). Jump if your knees and pelvic floor are happy with it.
• Minute 3: 20 seconds fast squats, 10 seconds rest, twice.
• Minute 4: shadow boxing, alternate straight punches with soft knees, keep your guard up.
• Minute 5: slow it down. Walk on the spot, then a few deep breaths with your arms reaching overhead.

This is the same idea I use in my SYP Recharge energy and focus class, only shrunk down to fit in a kitchen.

Routine 3: The unwind five (for the end of the day)

Good for: after bedtime, when you are wired but tired and the idea of a hard workout feels wrong. This is about moving joints that have been stuck all day.

1. Cat-cow on hands and knees, 1 minute, slow and smooth.
2. World’s greatest stretch - lunge forward, hand inside the front foot, rotate the other arm up to the ceiling. 30 seconds each side.
3. Hip flexor stretch in a half kneel, squeeze the bum on the back leg. 30 seconds each side.
4. Thoracic rotations lying on your side, knees bent, open your top arm like a book. 30 seconds each side.
5. Child’s pose with slow breathing, 30 seconds.

None of this should hurt. A stretch should feel like mild tension, not pain. If anything gives you sharp pain, stop.

How to make short workouts actually add up

One short session is nice. A week of them, done on purpose, is a plan. Here is how I suggest using them:

• Decide your “minimum” in advance. For example: “If I cannot make a full session, I will do one five-minute routine before the school run.” Decisions made the night before are easier than decisions made at 7am.
• Stack two or three on good days. Do the strength five in the morning and the unwind five after bedtime. That is 10 minutes without ever needing a big block of time.
• Nudge the difficulty up. Each week, try one harder option, or add a sixth round. Progress is what keeps it interesting.

When you have a little more time, my 10-minute workout for busy parents is the natural next step.

Where a bootcamp class fits in

Short home routines are brilliant for consistency, but they have limits. It is hard to push yourself when you are on your own, you have no one checking your form, and most of us only use the moves we already know. That is where a class helps.

In my classes I see parents who have been doing bits at home turn up and realise how much stronger they already are. The 45 minutes gives you proper warm-up, coaching, heavier work with kettlebells and pads, and people around you who are also squeezing fitness into busy lives. Then the five-minute routines become your “in between” days rather than your only option.

FAQs

Is a 5 minute workout enough to get fit?

On its own, probably not for big changes. But it keeps you moving on days you would otherwise do nothing, and several short sessions across a day or week do add up towards the NHS guidelines. Combine them with a couple of longer sessions for the best results.

Can I do these routines every day?

Yes, especially if you rotate the three routines above. The unwind routine is gentle enough for daily use. If you feel very sore or run down, swap a strength day for the unwind one.

Do I need to warm up for a five-minute routine?

Routine 2 has its own warm-up built in. For Routine 1, spend the first round going slowly and using the easier options, which acts as your warm-up.

What time of day is best?

Whenever you will actually do it. For many parents that is straight after the school run, or right after bedtime before you sit down.

Book your first class

If you are ready for something longer than five minutes, SYP Bootcamp runs 45-minute small-group classes in an indoor church hall in Archway N19, with a maximum of 10 people and every exercise offered in an easier and harder version. It is £15 a class and the timetable is sent when you book. Book my £15 class, or call or WhatsApp me on 07301 512215 with any questions. If you live nearer Highgate and want a fully personal plan later on, here is how I work as a personal trainer in Highgate.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.