Skip to content

Top Navigation

Shape Shape
  • Fitness
  • Healthy Eating
  • Beauty
  • Sex and Love
  • Celebrities
  • Mind & Body
  • Lifestyle
  • Video
  • Shop
  • Sweeps

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Give a Gift Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Subscribe
Pin FB

Explore Shape

Shape Shape
  • Explore

    Explore

    • The Keto Meal Plan for Beginners

      Everything you need to know to get started with this high-fat, low-carb diet. Read More Next
    • 10 Things I Learned During My Body Transformation

      Twenty months and 17 pounds later, I came away with 10 big lessons. Read More Next
    • The 30-Day Squat Challenge

      The ultimate 30-day squat challenge, featuring 12 squats that tighten and tone. Read More Next
  • Fitness

    Fitness

    See All Fitness
    • Workouts
    • Cardio
    • Strength Training
    • Bodyweight Training
    • Yoga
    • Exercise Recovery
    • Exercise Tips
    • Race Training
    • Workout Trends
    • Playlists
    • Workout Clothes
    • Workout Gear
  • Healthy Eating

    Healthy Eating

    See All Healthy Eating
    • Healthy Recipes
    • Diets
    • Food & Nutrition
    • Healthy Cooking
    • Healthy Drinks
    • Weight Loss
  • Beauty
  • Sex and Love
  • Celebrities

    Celebrities

    See All Celebrities
    • Interviews
    • Celebrity News
    • Celebrity Workouts
  • Mind & Body

    Mind & Body

    See All Mind & Body
    • Coronavirus
    • Transformations
  • Lifestyle

    Lifestyle

    See All Lifestyle
    • Travel
    • Fashion
    • Healthy IRL
  • Video

    Video

    See All Video
    • Workout Videos
    • Cooking Videos
    • Weight Loss Videos
    • Celebrity Videos
  • Shop
  • Sweeps

Profile Menu

Subscribe this link opens in a new tab
Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Give a Gift Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Sweepstakes

Follow Us

  1. Shape.com Chevron Right
  2. Fitness Chevron Right
  3. Workouts Chevron Right
  4. Get Fit in 5 Minutes: Total-Body Strength Workout

Get Fit in 5 Minutes: Total-Body Strength Workout

By Jessica Smith
June 25, 2013
Skip gallery slides
Save FB Tweet
Tone up from head to toe in less time than it takes to scroll through your newsfeed
Start Slideshow

1 of 6

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Full-Body Firm and Burn

The most common excuse for not sticking to a workout routine? "I just don't have time." In today's over-scheduled, over-stressed society, it's easy to fool yourself into believing this is true. But it's not. Everyone can spare five minutes, which means everyone can fit in an effective fat-burning, muscle-building workout.

These five multitasking moves help you make the most out of every second. With a built-in warm up and little to no rest in between exercises, you truly can challenge your entire body in the time it takes to check your social media pages.

How it works: Do 1 set of each exercise back to back, with little to no rest between moves. This circuit is super effective on its own, or you can pair it with our other Get Fit in 5 Workouts to customize a complete cardio and strength routine.

You'll need: A set of dumbbells (3 to 15 pounds, depending on level) and a mat (optional).

1 of 6

Advertisement
Advertisement

2 of 6

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Dolphin Pike

Reps: 20

Begin in an elbow plank position with hands clasped. Brace abs in tight and lift hips, pressing chest back towards thighs.

Pull abs in tighter towards spine and lower hips to return to start. Do 20 reps.

2 of 6

3 of 6

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Balancing Deadlift Row

Reps: 20 per side

Stand with feet together, knees slightly bent, holding dumbbells. Balancing on right leg, hinge forward from hips, keeping spine naturally straight and extending left leg up behind hip (try to make a straight line from left heel though the crown of head), reaching arms towards either side of right foot.

Bracing abs in tight to help with balance, row dumbbells up by sides, bending elbows behind body. Slowly lower dumbbells back down and return to start. Repeat on the other leg. Do 20 alternating reps.

3 of 6

Advertisement

4 of 6

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Plié Curl to Press

Reps: 20

Stand with feet slightly wider than hip width, knees and toes turned out about 45 degrees, holding dumbbells. Bend knees and lower into a plié, reaching arms toward the floor in front of body.

Extend legs and curl weights in front of shoulders, palms facing in. Keep abs drawn in and extend arms, pressing weights overhead, palms stay facing in. Lower arms back down and immediately repeat. Do 20 reps.

4 of 6

5 of 6

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Quadruped Kickback

Reps: 20 per side

Kneel on all fours (hands should be on top of dumbbells, palms facing in). Bend left elbow in by side and lift right knee a few inches off the floor, engaging abs to help keep torso steady. Do a triceps kickback with left arm by extending elbow as right leg extends behind hip. Return to start. Do 20 reps, and then repeat on opposite side.

5 of 6

6 of 6

Save FB Tweet
Pinterest Mail Email iphone Send Text Message Print

Chest Press Leg Drop

Reps: 20

Grab a pair of dumbbells and lie faceup, with legs extended straight up over hips (knees can be bent if needed) and arms open to sides of shoulders (like a goal post), elbows a few inches off the floor. Inhale, drawing belly button into spine, and lower legs to a 45-degree angle (avoid arching lower back) as arms extend straight over chest. Exhale, drawing abs in tighter, and return to start. Do 20 reps.

Photo credit: Vanessa Rogers Photography

6 of 6

Advertisement
Advertisement
Advertisement
Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

Share the Gallery

Pinterest Facebook
Trending Videos
Advertisement
Skip slide summaries

Everything in This Slideshow

Advertisement

View All

1 of 6 Full-Body Firm and Burn
2 of 6 Dolphin Pike
3 of 6 Balancing Deadlift Row
4 of 6 Plié Curl to Press
5 of 6 Quadruped Kickback
6 of 6 Chest Press Leg Drop

Share options

Pinterest Mail Email iphone Send Text Message Print

Login

Shop | Shape

  • Activewear
  • Training Shoes
  • Workout Videos
  • Skin Care
  • Running Shoes
  • Headphones
  • Vitamins & Supplements
  • Water Bottles
  • Resistance Bands
  • Workout Leggings
  • Shop More Next

Shape may receive compensation when you click through and purchase from links contained on this website.

Shape

Magazines & More

Learn More

  • Subscribe this link opens in a new tab
  • Customer Service this link opens in a new tab
  • Advertise this link opens in a new tab
  • Content Licensing this link opens in a new tab
  • Affiliate Program this link opens in a new tab

Connect

Follow Us
Subscribe to Our Newsletter
Other Meredith Sites

Other Meredith Sites

  • 4 Your Health this link opens in a new tab
  • Allrecipes this link opens in a new tab
  • All People Quilt this link opens in a new tab
  • Better Homes & Gardens this link opens in a new tab
  • Bizrate Insights this link opens in a new tab
  • Bizrate Surveys this link opens in a new tab
  • Cooking Light this link opens in a new tab
  • Daily Paws this link opens in a new tab
  • EatingWell this link opens in a new tab
  • Eat This, Not That this link opens in a new tab
  • Entertainment Weekly this link opens in a new tab
  • Food & Wine this link opens in a new tab
  • Health this link opens in a new tab
  • Hello Giggles this link opens in a new tab
  • Instyle this link opens in a new tab
  • Martha Stewart this link opens in a new tab
  • Midwest Living this link opens in a new tab
  • More this link opens in a new tab
  • MyRecipes this link opens in a new tab
  • MyWedding this link opens in a new tab
  • My Food and Family this link opens in a new tab
  • MyLife this link opens in a new tab
  • Parenting this link opens in a new tab
  • Parents this link opens in a new tab
  • People this link opens in a new tab
  • People en Español this link opens in a new tab
  • Rachael Ray Magazine this link opens in a new tab
  • Real Simple this link opens in a new tab
  • Ser Padres this link opens in a new tab
  • Siempre Mujer this link opens in a new tab
  • Southern Living this link opens in a new tab
  • SwearBy this link opens in a new tab
  • Travel & Leisure this link opens in a new tab
Shape is part of the Instyle Beauty Group. © Copyright 2021 Meredith Corporation. All Rights Reserved. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
© Copyright . All rights reserved. Printed from https://www.shape.com

View image

Get Fit in 5 Minutes: Total-Body Strength Workout
this link is to an external site that may or may not meet accessibility guidelines.