Weight Training in Five Minutes a Day
83If you are a busy person than the only way to be fit is through weight training as you can have a good workout in just five minutes a day. Clearly you won't get like Jean Claude Van Damme but you'll surely get fitter than doing nothing. If you have more free time then you can add to weight lifting something more, but if not training a little is better than nothing. You have just to stick to the best fitness exercises.
5' Quick Fitness Exercises
I'll be honest with you, even with the best exercises you won't become like the dudes on pictures, nor someone like Schwarzenegger in his golden age. But you can get fit fast at an acceptable level. More than the average man or woman anyway. And this weight training workout will let you do it in just five minutes a day. Isn't simply great?
There are many quick fitness workouts, my choice goes to weight training as it's perfectly possible to become stronger, bigger and more fit with just one exercise a day, done well and in a safe way. Of course we can't go into those fancy exercises to develop only the higher part of your pectoral muscle, or the internal part of your leg. To get fit fast we must stick to the basics: the so called fundamental exercises which move at once the greatest number of muscles. Which is why they are the best exercises for fast results. And the best way to do it is with dumbbells exrecises.
No one ever developed bigger, stronger legs with leg curls or leg extensions alone. Those exercises are useful when you have already a muscular mass on your legs. And this is gained with either squats, deadlifts or leg press. In any case within five minutes there aren't so many fitness exercises to do.
Always check with your doctor before beginning any fitness training workout.
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Abdominal Crunch
Dumbbell Squat
Dumbbell One Arm Row
Chest Press
5 Minutes Weight Lifting Workout Basic Rules
To get fit fast with the 5' Quick Fitness Workout my choice goes to dumbbells exercises for these reasons: dunbbells are quite cheap to buy, safe as at any given moment if there is the need you can drop them to the ground without hurting yourself, they move the greatest number of muscles, they force you to have control over your movements. Dumbbells exercises are the safest and the most effective way of training, even though they are not as fancy as machines or cables. You want to get fit fast using the best exercises around but I guess you don't want to hurt yourself.
Equipment needed:
- 2 dumbbells with various weights like 4x0,5kg (1,1lbs), 4x1kg (2,2lbs), 4x2kg (4,4lbs). Possibly buy those with quick release for weights, but check that they don't open by themselves.
- A bench for upper body training, it doesn't matter if it is not fancy, a good sturdy one is enough.
- Shoes with good support.
- Gloves to avoid corns.
- A good book on exercises, look at the end of the hub for some of them.
Basic rules:
- Check with your doctor if you can use weights.
- Never sacrifice safety, a strained muscle is something to avoid.
- Start smooth and don't hurry.
- Always increase weight by small amounts.
- When training never sacrifice stability.
- While training the upper part of your body always have your wrist moving in line with your elbow.
- While training the lower part always maintain your knee in line with your feet.
- Remain always in control, you should be able to stop at any moment and still have control of weights.
Exercises:
- Abdominal workout
- Dumbbell squat
- Dumbbell row
- Dumbbell chest press
I won't go much into the details about how to perform these exercises, first because there are plenty of information on the web, second because to do a good job I should copy from the books at the bottom, and this would not be fair. I've added some good videos to give you an idea but if you are going to do weight training make yourself a favor and at least buy the book by Stuart Mc Robert on exercises "Insider 's Tell". You will always remember me in you prayers as he explains all the best fitness exercises performed in the safest way.
.
Do not rely on videos alone to learn how to do the exercises, they are useful but you definitely need a good book on weight training.
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Weight Training in Five Minutes How To
This is my quick fitness workout based mainly on dumbbells exercises. I won't say it's the best one around, but it's very good. As a common rule I do the first series with little weight to warm up, the second one with enough weight to do between 8 and 10 repetitions at a speed of around 5 seconds up and 5 seconds down. On the third one, the training set, I add more weight to be able to do a series between 8 and 10 repetitions at a slightly higher speed around 3 seconds up and 3 seconds down.Take around one minute rest between series. If you want my advice never go faster than 3/3; it isn't worth it and can take you to breaking your muscles. Do you remember control? Always do weight lifting, and all other fitness exercises safely!
Keep in mind that even when doing weight training in the gym usually the training series is the last one, the others are for warming up, or to give you the idea that you're training a lot. To get fit fast this workout is perfectly fine. And after all I've put only the best exercises in it.
- Warm up Series
- 8-10 rep 5"
- 8-10 rep 3"
Average time needed Five Minutes.
Monday-Thursday:
One set of abdominal crunches to exhaustion
Dumbbell Squat
Tuesday-Friday:
One set of abdominal crunches to exhaustion
Dumbbell row
Wednesday-Saturday:
One set of abdominal crunches to exhaustion
Dumbbell Chest Press
Sunday: relax and watch yourself on the mirror to check results.
If you want to add some aerobics exercises, which is always advisable, add some rope jumping every training day, starting from 30 seconds arriving to five minutes. It is also good as a general warm up exercise. This is the 5' Weight Training Workout, not so complicated right?
Conclusion
I know I haven't given you any top secret material, but I just hope you will give this Weight Training Fitness Workout a try. If you train for just one month you'll begin to see results and maybe decide to train more intensively. Or find out that five minutes a day are just fine. You can get fit fast with this workout as it's made up of the best fitness exercises around, but you must to do it.
If you like this hub please leave a comment, rate it and share it, thank you.
And don't forget to check my articles on the Sumo Squat, the Straight Legs Deadlift and the best Healthy Eating Plan.
Copyright
This work is licensed under the Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 United States License. To view a copy of this license, visit http://creativecommons.org/licenses/by-nc-nd/3.0/us/ or send a letter to Creative Commons, 171 Second Street, Suite 300, San Francisco, California, 94105, USA.
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Get Fit Fast with the 5' Quick Fitness Workout CommentsLoading...
Hi Maita, thanks for the positive comment. It seems you're already ok but since exercising is good for everyone, yes, it's ok also for women. Don't exaggerate though. Thanks again. :)
Wow. What a great training regiment you've documented here. I've put off working out for a while now (how many buff writers do you know? lol). Thanks for sharing this one! Bookmarked!
Dohn
Great hubpage! With so little time to exercise this seems like a economical way to stay in shape.
David
Thanks dohn. I'm happy you liked it. It works well and leaves plenty of time to write. :)
Hi David, thanks for coming and leaving a comment. The only problem is that now I have no excuses to avoid training. :)
That seems like quite a regime. I'm no where near as motivated.
Thanks for visiting my hub.
Thanks cashmere for visiting mine.
I hope to have understood right your comment, that is you are not motivated to follow what seems a difficult routine to follow. If this is the meaning it is not a regime. It could seem difficult but I can assure you that after a while it becomes a habit, just like hubbing; and you will see that on Sunday you'll miss it as it will sound strange not doing your exercises. If time is an issue just wake up five minutes earlier in the morning. :)
But you must give it a try. :)
This is a great hub. I try to do some exercise every day - just ordered myself a cross trainer. Even if I don't feel like it I say to myself I'll just do five minutes, so maybe we're thinking along the same lines. Thanks.
Hi Georgina, thanks to you for your kind comment. I'm happy that you liked it.
Really comprehensive and informative hub.Rated up.
My kind of workout - short and simple. Great hub!
Thanks enlightenedsoul. I'm glad you liked it. I liked yours too.
Hi Bail Up, thanks for your kind comment. That's was my goal, I found it out for myself and I thought that it was a good idea sharing it. When things get complicated anything can go wrong. Or boring. :)
This is awesome! I will have to check back. Congrats on your nomination
Thank you very much for your kind words Elven Hottie. Having been chosen is wonderful. I've already won, even if I arrive 10th. :)
I was always more of a runner, walker, biker. I never really lifted weights. Now that I'm a bit older I think I should start including a bit of weight training. I know it's good for the bones! Parts of this might work for me...not sure about the dumbell squat and I'm sure I would have to go light. Good info.
Thanks mulberry. Weight training is great, done well obviously. It's great for bones, there are medical studies affirming this, and for a lot of other things. On my side I have to say that I always loved using weights but getting older I should start running or biking or using the rope. Isn't this funny?
The dumbbell squat is perfectly safe if done following the rules, and going light is one of the first.
When I worked as a body building instructor I bought many books and the best I've read are the ones by Stuart McRobert. They are written for the common people who have nothing to do with steroids or other strange stuffs, they are really great and I would totally recommend them even without an Amazon account. Especially the Handbook on Weight Training Techniques. It's definitely the best book to buy before using weights. Thanks again for dropping a comment.
Great great Hub! No wonder it was a Hubnugget nomination! 5 minutes is so doable. .I just printed it out and plan on doing more with it then just looking at it:)
Hypnodude, happy new year from the Hubnuggets Team! We are all busy people at one time or the other and often wondering how we can squeeze time to get our butts moving. This is a great hub. Guys and gals, just 5 minutes of your time, our time...we have to give this a try, right? LOL
Congratulations to your Hubnugget Nomination! You can promote your hubs to your family and friends (yes it is allowed) and ask them to vote for your hub (no shame in this one...highly encouraged actually). The more votes, the merrier! Teehee
To visit the voting center: http://hubpages.com/_hubnuggets10/hub/Presenting-P
Cheers to a healthy lifestyle!
Your first picture is definitely an "attention getter" and there is great information throughout. Great hub Hypnodude, and congratulations on being nominated as a HubNuggets Wannabe! :)
Good hub. We all can find five minutes
Great Hub ! Quick easy and anyone can do 5 minutes. I am queen of excuses this would be hard for 5 minutes.
Hi wavegirl22, thank you very much. Please use it and let me know how it goes. Beware though that it can become addictive like writing. It's a good addiction though. :) Thanks again.
Thanks ripplemaker, I'm glad you liked it. I really didn't think it was so good to enter the competition. Whatever the result I feel great these days. Ten within thousands is wonderful. The HubNuggets is a great idea.
Thanks for your kind words Money Glitch, it's not my picture though. :)
Hi Mrs. Moneypants, thanks for your kind comment.
Hi mpurcell10, I had to come out with it because sometimes I'm the king, or at least the prince, of excuses. Your HubNugget hub is great too.
To everyone, thanks, thanks and thanks for your kind comments. I'm so happy that I have written a useful hub.
Great Info!Thanks
Thank to you for your comment:).
Nice hub...This means I need to start the new year out right, huh. I'll try this to see if it works.
Hi, I like it. I have a five minute workout, but it involves stretches and high kicks. A bit like ballet, but with a bit more oomph! I also do press ups, and this is good if you do it against a table or kitchen sink unit, as that way, you can build it up each day by leaning forward more and more. And sit ups, oh how I hate those sit ups... cheers Nell
Hi wjames, yes please use it and tell me how it goes. Thanks for your comment.
Hi Nell, why don't you try with crunches? :)
You could alternate your five minutes workout with mine. It's interesting that you have already one, high kicks, whoa!.
I'm glad you liked it, thanks for the comment.
A good, well planned and articulate Hub - and on a topic of real interest to anyone who is busy and trying to fit exercise in with 'normal' life.
Thanks for posting this. I'll be bookmarking it! It's the "treat" after all the holiday treats! (Though I should say - that first picture is probably achieved by working out EVERY 5 minutes instead of just 5 minutes a day!)
5 minutes? Piece of cake. lol
Very useful Hub. I would like to give it a try. Thanks.
Thanks Nicks, I'm glad you liked it. And it works too.
Hi Laura, thanks for appreciating and for dropping a comment. I must admit that you are probably right, and also that he's not me. :)
Hi Lady, don't worry it will work. Just do it easy and you'll see results. But keep me informed. Thanks for appreciating it.
these are great. im always too busy for the gym.
Hi Alan, I'm glad you find them useful. Let me know how it goes.
I like this and it came at the right time, as of yesterday i started to work out, but my problem i do not have money for a gym, and I can not afford to buy any weights at this time,so I was wondering if you can give me some tips on how to use what I have around me.thanks for the good read, I hope to hear from you soon
nice and easy to follow. its good to know that 5 minutes of weight training can make a difference, I think, I must start my own regime.
Very nice tips dude, thanks for making this hub :)
Thanks for the tips, its hard to stay fit with so little time.
great hub
I'm trying to get back into working out though I have had a hard time getting started.
Hi nicole, thanks for your comment. To train you could use a couple of empty bottles full of water or sand, just be sure that you can handle them safely and that they have the same weight. Or you could substitute the exercises with pull ups, push ups and squats without weights. Another alternative could be using some bags filled with sand, but they must have the same weight; if you have some of them then it becomes like having a set of dumbbells.
Hope this helps, let me know how it goes.
Hi midnightbliss, nice to see you, you're right, five minutes training can make a difference. A little focused training six day a week really increase fitness, and it's hard to become bored. Thanks for your comment.
Hi kjetil, thanks to you for reading and commenting.
Thanks askjanbrass, I came out with the five minutes routine to quit finding excuses to avoid training. Which I did for a while. And it works fine too, you'll see for yourself. I'm glad I've been of help.
Hi martycraigs, don't worry, the hardest step is the first one, but you'll find soon that it will become a habit. A good habit I would say. Thanks and keep me informed.
Thanks for the hub, I barely get any free time at the moment so this is great for me.
Thanks for your comment Alexpte, beside my desire for writing I did it to be of help for busy people. And I'm glad to see that it seems I've reached my goal. Thanks again.
I fully agree! We all should care about our bodies, ever five minutes a day could make a difference. It is obvious that many of us have no time to work out in gym, or just have no strength to pay attention to many exercises. But this 5 minutes could give so much benefits. That is great idea.
Thanks for your kind comment Thomas, I'm glad you liked it. We definitely agree. Keeping fit is a must, for our health mainly, and the five minutes routine is a good compromise between time and effectiveness. Thanks again.
even tho im not a busy person... this should come in handy!
Great tips. I find it hard to fit workouts in so need great tips like this as much as I can!
Thanks for this informative hub. The best 5 minutes one could use for fitness.
xbox, jbullet and Arun, thank you very much for your comments. If you use the five minutes routine please let me know how it goes. Have a great day!
I love this hub. I like to start my morning out with a little exercise that does not require much time and I don't want to go to a gym. I particularly like to concentrate on my abs and as I am in my 40s I understand weights are good but haven't really gotten into that. Thanks for some direction in this area.
It's a pleasure to be useful uliveulearn. We share the same approach to exercise, which is cool. :)
I like to work abs too, well and my upper body too, my legs slightly less. But that's fine since each one of us has preferences. I'm glad you like my hub, thanks for your comment.
nice information and very complete. We have concern about exercise to keep healthy. Especially for busy people. Thanks
Thanks for your comment, I'm very happy that it seems that this hub is useful. Nice to meet you prasetio.
I am starting to get back into working out myself and I love to read about it to keep me focused. Thanks.
Thanks to you rdelp. I'm sure you'll have good results with the five minutes routine. Keep me informed. And have a great day.
I like this hub, it's simple, and I might add to the point, something I can follow. Oh one, thing for those of us who don't know metrics (It's a shame that we don't), what size weight in lbs., should we use (5kg, 4x1kg)? Looking forward to reading more.
Lol, you're definitely right fastfreta, I'll modify it immediately. Thanks for the advice, and for your kind words on my hub. I really appreciate them. My goal for it was to have it simple and to the point and it seems I've been able to do it. Thanks again. I'll have another one ready soon.
good article thanks for the information
Hi Coolmon, I'm glad you like it. Thanks for the comment. :)
This is brilliant and so convenient to fit into people's life styles. Thumbs up.
Nice to see you blondepoet and I'm glad you like it. And it works too. :) Thank you for the appreciation.
Another hub for you to work on could be what to eat to maximize the benefits of this. You dont really need to tell us what not to eat, just tell us what foods would help the process along quicker. Bulletined like this one. We all know when weve had enough choccies. Rated up! Great!
Hi Mrfflid, nice to meet you. Thanks for your appreciation and for giving me a good advice. I'll follow it soon. Good idea. :)
Great hub. I've been working out at least two or three times a week and have been looking for something like this to fill in the other days when I don't have the time. Thanks!
You're welcome Carolina. I'm glad to be useful. Just tell me how you find it, but I guess you should be satisfied. Have a great day!
Excellent! So many of us don't have the time to perform longer workouts - this is perfect. Thanks!
Hi Lucky, nice to meet you. Thanks for your kind comment, I'm glad you appreciate it. This leaves us much more time to write. :)
Hey really good article,
its a quick plan for those starting out in business as you never seem to have much spare time (or cash for the gym!)
thanks!
Hi tipredictable, I'm glad you liked it and I agree with you, time seems to be never enough. :) Thanks for your kind comment.
hypnodude, great information on getting and keeping fit.
As someone on the wrong side of err... lets say 60 my doctor says that some weight training would not hurt as long as I don't over do the weights.:-)
Hi agvulpes, than I think this quick workout can be pretty useful. :) I've seen many people in their sixties much more fit than some in their twenties. :) Thanks for you comment and appreciation.
Put like that, I suppose 5 mins isn't too hard to find. Great Hub. Thanks for sharing.
Thanks Garlic, glad you liked my Five Minutes Workout Routine hub.
MUSCLES!!!!!!! OK, now we talkin'!! LOL! Great information and again I'm reminded, I need to get up exercise. When I was doing abdominal crunches (I used to be a real exercise enthusiast) I had my hands behind my head, maybe that's why I ended up with neck pains. So whenever, I try it again (which should be now) I'll do as the video did. Thanks for the info/thanks for the muscle show!!! Rated up!
It happened also to me before knowing that it's better to put the hands on the forehead or even better on the chest. And this is also the correct position if you want to add some weight to increase the effort. I'm happy you like it Support Med, thanks for the rating and your kind words. :)
Hypnodude, this is another comprehensive hub for busy people. I don't do much weight training but this looks like anybody can do it. Rated it up.
Thanks anglnwu, you are right, the Five Minutes Routine can be done by anybody, provided they are in good health. Everyone can find five minutes a day, even if very busy. :)
Thanks for the rating and for your kind comment.
Good advice - thanks! As you would say - thumbs up!
Thanks nadp, I'm glad you like it. Thumbs up to you! :)
really nice one...there are many things i should learn from it...thnx for ur post.......
Thanks for your kind comment rebu.
geez my fingers got a huge workout just scrolling down after all the comments here. . Just had to make a return visit for my Five Minutes Quick Fitness routine .. so i figured while I was here I might as well say Hi!
xoxox
Thanks wavegirl, your comments are always a pleasure to receive, so thanks for having said hi:). Actually this hub is going pretty well, and I'm preparing a sequel.
Happy Easter!
I tried the squats while I was reading, and next I'll try the one arm row. This is great for summer!
Thanks Betty, as you correctly say the Five Minutes Fitness Workout is perfect to be in a great shape this Summer. Glad you appreciate it. :)
Wow this is a really great article. You did a great job with the videos and outlining exactly what to do.
Great stuff- i love your message as this particular topic is of great interest to me. Keep up the positive work.
Hey Hypno,
great hub and very simple to follow. I have always done some exercising one way or another. But lately, for some reason will is not the strongest. I'll try to intriduce this 5min. workout in my routine and see how it goes. I know it workd, in terms of the workout itself, and I know it from my fitness experience, now is just a matter of will power. Perhaps the 5min a day routine helps even more for those like me, giving in to lazyness of lack of will.. it is fast and easy and a bit hard to find excuses to put it aside.
Great hub, thanks for its easy going quality.
take care!
Great hub, I would give caution with regards to the amount of crunches being performed.
If the form is not correct there is potential for jerking of the neck and potentially causing a muscular imbalance resulting in lower back pain.
Crunches can be effective if performed safely.
Do the workout first thing in the morning, that way you haven't had any time to make excuses not to.
I think it's very important to have a five minute fitness plan because we all get busy, even if you a diehard fitness freak, it never hurts to have a quick workout up your sleeve!
I will bookmark this one. Good article!
Your honesty in the article is terrific.
To say that keeping healthy is the most important thing. Becoming a bodybuilder is not necessary, but being healthy that is what is important. In this way it is a very good article.
Amazing Hub, just means that i have no excuse now really, the problem is with modern day life is that time is just not available. This however is a good idea and something i will try, just not sure i will end up looking like that guy but hey we can try.
Thanks again
A good selection of exercises clearly explained!
Just what I need, thanks! Now for someone to do these for me :)
Yes, doing just a little bit of higher intensity work each day will deliver results. Everybody has 5 mintues a day. If not, you are kidding yourself. Your health is worth 5 minutes of your time, right?
Thanks everyone for your appreciation and for taking the time to leave a comment. :)
very informative and visually appealing post, I workout 1 hour a day every other day and can barely get to my target I will try to follow the exercise regimen you have indicated thanks
These ideas would be good way to get started with an exercise program. Once you get going and used to working out, it would be easy to add more to the schedule. Thanks for the ideas.
Great hub! This is a good way to get started. Although I do find its better to do at least 15 to 20 minutes this program would be a great way to start to get motivated! Thanks for the information!
Great information. Thankyou. I do many of these workouts myself including squats and i love them because they work.
Very informative hub. I definitely agree that not all individuals have the spare time to go to gym for exercise. The facts in this article are BRILLIANT.
Thanks everyone for your kind comments much appreciated. While to get fit fast a workout lasting 15 to 20 minutes would be optimal as you correctly said the 5' Fitness Workout is a great start and a good way to train in a little time.
Happy Holidays! :)
useful information....nice stuff
Great hub! Very comprehensive and a lot of great information. Thank you!
Very informative and easy to follow steps! Thanks for sharing.
Hey, great hub. I didn't even know that's how you do a proper abs crunch with your feet off the ground. I always thought you had to have your feet on the floor.
Thanks for sharing all those exercise vids. Really helpful.
I really like the fact that you can train 5 mintues a day, and get results. I guess it is all about consistency, and intensity.
prettydarkhorse Level 2 Commenter 2 years ago
oh hypno, this is a nice and informative one, I like the way it is presented in bullets easy to follow also, Good,
is this ok for women also hypno, I am skinny hehehe, Maita