The 5 Minute Full Body Calisthenics Workout That Works

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Got only five minutes to move? This 5 minute full body calisthenics workout proves that even a short session can train your entire body effectively. If you have an extremely busy day, you’re not that motivated or just need something quick and efficient, this routine is perfect for you.

• You don’t need a gym.
• You do not require any special equipment.
• And you certainly do not need an hour.

This workout targets all the large muscle groups with simple body weight exercises. It’s quick, it’s efficient and it fits in your day. Let’s explain why it works and how to do it right.

How 5 Minutes Can be Enough?

People generally ask this first. How can only five minutes of exercise make a real difference? The answer lies in the fact that we must keep our muscles working for a while and take very short breaks. “Time under tension” refers to the duration of time that your muscles remain active on each move. When you move slowly and in control and just keep on going, you are making your muscles work harder in less time. Short rests also help a lot. Tiny breaks keep your heart rate up, and force your muscles to keep working. Together these two things make short workouts surprisingly powerful. Whether you are training for five minutes or thirty, it is important how focused and intentional these minutes are.

Why 5–10 Minutes Is a Great Start

Short workouts are also very helpful for people who are new to exercise. Long sessions can be overwhelming and may result in burnout or absenteeism from sessions. A five minute routine is doable so you are more likely to stick to it.

In just a few minutes you can:

1. Wake up your whole body
2. Boost your energy
3. Enhance your strength and flexibility
4. Develop a habit of moving on a daily basis

When you do little workouts on a regular basis they add up. As time passes they build your strength, stamina and confidence.

Quick Warm‑Up (Don’t Skip This)

Even though it is a short workout, warming up is important. A quick warm up will warm up your muscles and joints to use. It also helps to reduce stiffness and reduce risk of injury.

Spend 20-30 seconds or so doing light moves such as:

1. Bouncing on your toes lightly
2. Swinging your arms forward and backward
3. Hunching your shoulders and neck

This improves blood circulation and loosens tight spots. Once you have felt warm you’re ready to start.

The 5 Minute Full Body Calisthenics Workout Structure

There are six exercises in this routine.

Do each exercise for 30 seconds.

Rest 15 seconds between moves.

That makes the total workout time about 4 minutes 45 seconds not counting the warm up and cool down.

Move with control, pay attention to good form and maintain steady breathing.

This 5 minute full body calisthenics workout uses only bodyweight exercises, making it ideal for home training without equipment.

1. Push‑Ups  

Push-ups are one of the best moves you can perform for the upper body. They target your chest, shoulders and triceps, and they make use of your core.

Start with your hands a little wider than shoulder-width. Lower your chest down to the floor keeping your body straight. Push back up with control.

If you are just starting out, do push ups on your knees to make it easier but still strong. If you’re more advanced, try diamond push-ups or quick push-ups to up the challenge.

Do push ups for 30 seconds, do not do them fast, do them slow and controlled.

2. Squats  

Squats help to develop strength in the lower body. They work your quads, hamstrings, and glutes as well as working your core.

Stand with feet shoulder-width apart with chest up. Push your hips back as if you are sitting in a chair. Lower down as far as possible, and then push through the heels so that you stand up.

If you are new then focus on balance and good form, not on depth. If you’re advanced try jump squats for more intensity.

Do squats for 30 seconds.

3. Plank  

The plank is among the best of core moves. It helps to build strength and stability in your midsection.

Place your forearms on the floor with the elbows under your shoulders. Spread your legs back and stand up on your toes. Keep your body straight; from head to heels.

Tighten your abs and do not allow your lower back to sag. Hold the plank for 30 seconds.

For a challenge, advanced people can lift one arm or leg, or get into a side plank to get the obliques.

4. Superman Hold  

This move is an exercise for your lower back and glutes, as well as your posture muscles. It’s particularly good if you sit a lot during the day.

Lie face down, arms out and in front. Raise your arms, chest and legs simultaneously. At the top squeeze glutes and lower back then lower slowly.

Beginners can just lift arms or just legs. Advanced people are able to add pulses or hold longer.

Do this for 30 seconds.

5. Shoulder Taps  

Shoulder taps, arms, shoulders, core, obliques, they all work together. In addition, they test balance and coordination.

Start in plank with hands underneath shoulders. Keeping core tight, right hand up and tap left shoulder. Lower, then switch sides.

Try to hold hips in one position as much as possible. Avoid rocking side to side.

Beginners can do this on knees. Advanced people can increase foot raising to increase the challenge.

Do shoulder taps for 30 seconds.

6. Alternating Lunges  

Lunges strengthen the legs, glutes, and their core. They also help balance.

Stand up straight and move forward with the right leg. Lower until front knee is about 90 degrees and back knee is just above the floor. Stand away up then switch legs.

If you’re new, try to keep the motion slow and controlled. If it is advanced, place a jump in between lunges or take a pause for a second at the bottom.

Do some alternating lunging for 30 seconds.

Cool Down and Stretch  

After the work out, spend about 30 seconds to cool down. Stretching helps to make your muscles more relaxed and it can make you less sore.

A basic pose of stretching is Child’s Pose. Sitting heels back, arms outstretched forward, chest to floor. This helps to relax back, shoulders and hips.

How to Make the Intensity Increase Over Time.  

The great part about this workout is that it is easy to make harder as you get better.

If you’re a beginner:  

• Keep the 30‑second intervals  
• Focus on good form  
• Rest when you need to  
• Build consistency first  

If you can’t do all of the intervals at first, that’s fine. Progress comes with time.

For more advanced people, a number of ways to level up:  

1. Move up to 45 or 60 seconds with each exercise  
2. Attempt advanced moves (jump squats, clapping push-ups)  
3. Turn routine into a circuit (repeated 2 – 3 times)  
4. Add resistance with bands, ankle weights or a weighted vest  

Another option is to include speed and explosiveness. Plyometric moves can be used to convert this to HIIT. HIIT workouts are known to enhance heart health and burn efficient calories as the research from the ACSM shows.

Conclusion

You don’t have to work out for long to stay fit. Five focused minutes can still be a challenge for your body and make you stronger if done correctly. The most important is consistency, effort and good form.

This routine provides evidence that time is no longer an excuse. Whether you’re at home, travelling or lacking motivation, you can always find five minutes to move.