Quick 5 min workout

frag420

Ok I know some will laugh at a five min workout but time slim currently.

I have an ez bar and Dumbbells. Looking for a 5-10 min workout I can do before I leave for work in the morn(6:30am) and when I can do in the evenings when I get back. Following the morning session I will be cycling 10km to the office and 10km back in the evenings.

Something quick and effective!

Is this possible? Any suggestions?

endacl

You've defined 'quick'. What do you mean by 'effective'.

frag420

endacl wrote: »

You've defined 'quick'. What do you mean by 'effective'.

5-10 mins in the morn and again in the evening

Effective on that it tones my arms, increase mass. I know it won't happen over night, just something to do that will slowly increase size of my arms.

Thanks

endacl

If you figure it out, name it and sell it. Because nobody has yet, and you'll be a bajillionaire overnight.

Hanley

Just get up 20 mins earlier and do 25-30

bonyn

endacl wrote: »

If you figure it out, name it and sell it. Because nobody has yet, and you'll be a bajillionaire overnight.

20k cycling 5 days a week and a 10min workout (say a few mins warmup and the rest weights) every morning and evening? I've seen people in the gym doing 10 mins weights spread over an hour, so don't underestimate what the op could achieve by sticking to that plan!

Sorry im not the one for exercise plans but a pretty good one is to use a barbell .. first do a pressup on it, then deadlift, then barbell pullup, then bicep curl, then press, then squat.. take a wee break, then do 2 of each.. 3 of each.. then 4, then 5.
The downside is the weights can be light for some exercises and heavy for others, but you can save a lot of time setting up weights

Edit:just noticed the ops 2nd post... yea that routine doesnt focus much on arms does it.. all the cycling prob wont help with bulking up either

Mellor

frag420 wrote: »

5-10 mins in the morn and again in the evening

Effective on that it tones my arms, increase mass. I know it won't happen over night, just something to do that will slowly increase size of my arms.

Thanks

Anything "effective" you could do in a 5-10 minute window would be a high intensity circuit type.
(eg 1 min each of Squats, Pushups, V-Ups, Burpees and Planks, back to back no rest, repeat, 10 mins total)
But that's mostly a cardio workout than mass building. Considering you have 2x 10km cycles, it's prob not needed.

If you want to build muscle you'll need to make more time in your schedule, for example, 30minutes in the evening.

bonyn wrote: »

I've seen people in the gym doing 10 mins weights spread over an hour, so don't underestimate what the op could achieve by sticking to that plan!

Spreading out sets over an hour with rest allows them to recover their strength, if they tried to condense it into 10 minutes they wouldn't be able to do the same workout. Results wouldn't be the same

frag420

Hi folks,

Thanks for your replies so far, much appreciated.

I was thinking about this and I guess I should rephrase the question slightly.

So here goes....if you had 5-10 mins in the morn and had access to an ez bar and dumbbells, how would you spend that time exercising? What would you do to maximise the time available?

It should be noted that I realistically would have a bit more time in the evenings but I am usually exhausted!!

thanks again

frAg

Mellor

frag420 wrote: »

So here goes....if you had 5-10 mins in the morn and had access to an ez bar and dumbbells, how would you spend that time exercising? What would you do to maximise the time available?

What are you goals this time


Get "fitter": Squats, Pushups, V-Ups, Burpees and Planks, back to back no rest, 1 min each, 2 rounds, 10 mins total. Score = total reps with good form.

Bulk up/add muscle: I'd re-evaluate by options.

It should be noted that I realistically would have a bit more time in the evenings but I am usually exhausted!!

The bad news;
But if you want results, you have to put the effort in. That sometimes meaning manning up and training when you are tired.
The good news;
If your goals is to bulk up, you'll need to eat more. Which should help with energy levels.

Alf Veedersane

There's a thread here from a while back with quick workout options but it's really meant as just an alternative to get something done when you don't have enough time to get some proper training done.

jennyjoy

frag420 wrote: »

Ok I know some will laugh at a five min workout but time slim currently.

I have an ez bar and Dumbbells. Looking for a 5-10 min workout I can do before I leave for work in the morn(6:30am) and when I can do in the evenings when I get back. Following the morning session I will be cycling 10km to the office and 10km back in the evenings.

Something quick and effective!

Is this possible? Any suggestions?

Hey so I know you said you only have 5 to 10 minutes but is there any chance you can make anymore time like other users have said 10 more minutes would make a huge difference. I currently have been using 22 minute corps from Beachbody and it is changing my life, they are military style workouts for 22 minutes a day that get you completely ripped. I hope you can make a little more time so you can get a better workout and see better results anyways hope this helped!

https://www.beachbody.com/product/fitness_programs/22-minute-hard-corps-workout.do

conzy

So you have limited time and useless equipment?

Save up all those 10 minutes and go to the gym twice a week and do a few heavy compound movements.

The Codemaster

1 min jumping jacks to warm up
1 min bodyweight squats
1 min bicep curls with dumbells
1 min shoulder press with dumbells
1 min lunges with dumbells
1 min Lat Raises with dumbells
1 min Plank
1 min deadlift with dumbells
1 min bent over dumbell row
1 min press ups

There's your 10 minutes.

frag420

conzy wrote: »

So you have limited time and useless equipment?

Save up all those 10 minutes and go to the gym twice a week and do a few heavy compound movements.

Didn't realise dumbbells and an EZ bar were useless, my apologies!!

So when I go to the gym, what should use instead of dumbbells and an ez bar?

Mellor

frag420 wrote: »

Didn't realise dumbbells and an EZ bar were useless, my apologies!!

So when I go to the gym, what should use instead of dumbbells and an ez bar?

For big compound movements you'd use a Barbel, and/or heavy dumbells.
For isolation work you might use similar weights to those you have at home. In general the lighter they are the less useful or effective they would be.

arybvtcw0eolkf

I think Hanley has the right idea, get up earlier.

You have to be selfish with your time too, and I find it hard to believe that anyone can't have more than five minutes in their day to do something they want to do.

I'd say with some confidence that most people spend [waste] more time on facebook/social media than actually doing something productive with the same time.

24 hours is given equally to all, find the time.

arybvtcw0eolkf

I think Hanley has the right idea, get up earlier.

You have to be selfish with your time too, and I find it hard to believe that anyone can't have more than five minutes in their day to do something they want to do.

I'd say with some confidence that most people spend [waste] more time on facebook/social media than actually doing something productive with the same time.

24 hours is given equally to all, find the time.

Transform

frag420 wrote: »

Ok I know some will laugh at a five min workout but time slim currently.

I have an ez bar and Dumbbells. Looking for a 5-10 min workout I can do before I leave for work in the morn(6:30am) and when I can do in the evenings when I get back. Following the morning session I will be cycling 10km to the office and 10km back in the evenings.

Something quick and effective!

Is this possible? Any suggestions?

you'd be better off spending that time on mobility work imo