Do 5-Minute Workouts Work?

Everyone wants to know how to lose weight fast, but the key to successful and healthy weight loss is gradual progression (cue the frustrated groans). Those groans are actually just a reaction to common misconceptions about gradual weight loss. Pacing yourself when it comes to fitness doesn’t mean months of denying yourself all forms of sugar and carbohydrates, or spending hours on the elliptical with minimal results.

Most people who’ve had those experiences have experienced them because they were going about weight loss the wrong way. Pacing yourself means taking the time to get to know what your body needs so you can become healthier and more confident in your ability to stay healthy, every day. 

We've put together a list of five-minute workout routines to help you get started on your fitness journey. Really, just five minutes! We promise.

Why Five Minute Workout Routines?

A common frustration for many people who are just starting out on their weight loss journey is feeling insecure at the gym. They see the woman deadlifting 60 pounds or the guy running 12 miles in one workout session, feel insecure, and give up. But what these fitness seekers don’t see is that the same woman started out lifting five pounds, and that same man used to struggle to finish a mile.

Everyone started in the same spot you’re in now. Incorporating five-minute workouts into your daily routine, can help get your body in shape and your mindset in a confident place so when you walk into the gym for the first time, all you see is the progress that lies ahead.

Are Short Workout Routines Effective?

If you're doubting that a five-minute workout routine can actually be effective, we get it. We did, too! But they're not just a fitness myth. There is a type of training developed by Izumi Tabata, former researcher at the National Institute for Health and Nutrition and current professor and researcher at Ritsumeikan University’s Faculty of Sport and Health Science that's designed to be super short and super effective. Tabata training is focused on the belief that a workout should not be based on the amount of time devoted to exercising. Instead, a workout should be based on what the exercise does for your body after the workout is over. 

It’s not how long you spend exercising, it’s the type of exercise you perform and how many calories your body continues to burn once the exercise is over.

Studies on Tabata show that short duration, high intensity interval training (HIIT), results in a prolonged calorie burn because this type of training causes your body to take longer to return to its rest state. A five-minute Tabata, or HIIT workout can result in the same benefits as running 30 minutes on the treadmill. Incorporating these five-minute workouts during commercial breaks of your favorite television show, while waiting for your dinner to bake in the oven, or in the break room during lunch can place you on the fast track to your fitness goals.

The Workout Routines

Choose one to three of these workout routines to perform, one to five times per week (depending on your experience level).

Five-Minute Burpee Workout

Set a timer on your phone for four minutes and keep watch. Perform burpees for 20 seconds, then rest for 10 seconds. Repeat this pattern until your five minutes are up.

Jumping Jacks

Set a timer for five minutes. Perform jumping jacks for 20 seconds, then rest for 10 seconds, repeat this for four minutes. You can also try switching up the type of jumping jacks you perform. Instead of performing traditional jumping jacks for every set, try switching from traditional jumping jacks to seal jumping jacks to plank jacks.

Squats, Push-ups, Plank

Set a timer for five minutes. Squat for 20 seconds, then rest for 10 seconds. Do push-ups for 20 seconds, then rest for 10 seconds. Plank for 20 seconds, then rest for 10 seconds. Repeat this progression for five minutes.

Kettlebell Workout

Swing a kettlebell for 20 seconds, rest for 10 seconds. Repeat these movements for four minutes. Here's how to do a kettlebell swing.

Sprinting

Sprint for 20 seconds, rest for 10 seconds and repeat eight times. This one works on a dreadmill (oops, we mean treadmill) or outside. You can even try these intervals with any cardio: up your speed for 20 seconds and slow back to normal for 10.

Jump rope

Jump for 20 seconds, rest for 10 seconds and repeat 10 times.

Vanessa Matthews' Road Warrior Workout: The "No Excuse" Routine

Hitting the road for the holidays and don’t have time to work out? Not so fast! Owner of Fulfitment Personal Training and this month’s guest blogger Vanessa Matthews is sharing her “Road Warrior Workout: The ‘No Excuses’ Routine,” a butt-kicking, 30-minute circuit workout that incorporates resistance bands. Check out what she has to say to help you stay fit during your holiday travels!

Resistance bands are an excellent tool for strength and cardio conditioning, no matter your lifestyle or fitness goals.

My favorite thing about these bands are that they are 100% portable, and weigh less than a pound, so excuses like “I travel too much” and “I don’t have equipment accessible” are no longer valid. The great thing is: you can get an awesome workout with a very limited amount of space. And forget the time excuse. Whether you have 10 minutes or an hour, you can squeeze in a total body routine that will leave you feeling great for the rest of your day.

Balancing Out the Body

It is so important to keep your body balanced when you work out. To keep your joints healthy and functional, they must be supported equally from the opposing muscle groups that surround them.

To have a well-rounded workout routine, you want to include at least one movement from each movement pattern:

• Push (vertical/horizontal)
• Pull (vertical/horizontal)
• Lower body (Quad dominant/Hamstring dominant) 
• Core

This ensures that you are training all of the major muscle groups in your body. It also will prevent injuries and help alleviate other chronic pains. Both of these circuits include one movement from each category plus a bonus cardio move.

In 30 minutes and a limited amount of space, you can get a great fat-burning strength workout. Only have 10 minutes? Run through each circuit once and call it a day. A short, intense workout will still rev up your metabolism for hours to follow.

Chest Press

Movement Pattern: Horizontal Push

Setup: Stand with your back facing the anchor point. Hold the band in your left hand and step back with your left foot into a stable lunge stance. The band should be resting on top of your arm, and your elbow up just below shoulder height.

Execution: Exhale as you press the band forward until your arm is fully extended. Return back to the starting point with control and constant tempo. Keep your torso and shoulder girdle stable throughout the movement. Perform 15 reps and switch sides.

Modification: It is easy to modify or progress an exercise using resistance bands. Simply stand farther from the anchor point to make it more challenging, or closer to the anchor point to modify. Find a position far enough away that 15 reps is very challenging, but you are still able to use good form.

Row With Lunge
Movement Pattern: Horizontal Pull

Setup: Stand facing the anchor point. Hold the band in your left hand and step back with your left leg into a lunge stance.

Execution: Sink down into a lunge as you pull the band straight back. Keep your arm in close to your body, and stabilize your torso and shoulder girdle. Release the row back to the starting position as you rise out of the lunge. Perform 15 reps and switch sides.

Modification: This exercise can be progressed and modified the same way as the chest press. Another way to modify this one is to simply remove the lunge movement and focus on using the upper body only.

Lunge Switch

Movement Pattern: Quad Dominant Lower Body

Setup: Start in a lunge position, with one foot behind the other. Your feet should be shoulder width apart, and your stance should be long enough that if you dropped down to one knee you would have a 90-degree angle in both knees.

Execution: Drop down slightly into a lunge before exploding up into a jump as you switch your feet. The goal is to land both feet at the same time, far enough apart that you still maintain proper lunge form. One rep is equal to one lunge on each side.

Modification: If you cannot land with both feet far enough apart, start with a skip lunge. Bring your back leg up first and switch your feet, placing your new front foot on the ground before the back foot. Another low impact option is to do alternating step back lunges.

Horizontal Chop

Movement Pattern: Core

Setup: Stand with your shoulders parallel to the band. Hold the handle with both hands with your arms extended in front of you. Start with your upper body turned slightly towards the anchor point.

Execution: Rotate your upper body away from the anchor point, keeping your arms straight out in front of you. Return to the starting position, using control. Keep your core engaged throughout the movement.

Modification: Stand farther from the anchor point to make it more challenging, or closer to the anchor point to modify. Find a position far enough away that 15 reps is very challenging, but you are still able to use good form.

Mountain Climber

Movement Pattern: Cardio

Setup: Start in a high plank position, on your toes and with your hands directly beneath your shoulders. Keep your body in a straight line, with your core engaged.

Execution: Alternate tapping your feet forward in a fast motion. Tapping both your right and left foot counts as one rep.

Modification: You can modify this move by slowing it down or raising your upper body up on a bench or chair.

Squat Press

Movement Pattern: Vertical Push

Setup: Stand with both feet in the band and your feet shoulder width apart. Hold the handles by your shoulders, with the tubing behind your shoulders and elbows.

Execution: Squat down first and as you stand up out of the squat, press the band overhead. Return to the starting position with control, dropping back down into the squat position.

Modification: To modify, simply press the band overhead and do not perform the squat. Make it more challenging by standing closer to the handles, creating more resistance.

Bent Over Row

Movement Pattern: Vertical/Horizontal Row (Depends on how much of a forward lean you use. More forward lean results in a more horizontal row)

Setup: Stand on the band with both feet. Criss cross the band in front of you, and hinge over from the hips. Keep your back flat throughout the movement.

Execution: Keep your elbows in close to your body and pull the band straight back. Squeeze the muscles in your back at the top of the contraction; then, release back to the starting position using control.

Modification: To modify, step your feet closer together to create less resistance on the band. To make this harder, choke up on the band by standing closer to the handles.

Glute Press

Movement Pattern: Hamstring Dominant Lower Body

Setup: Place the handle of the band over the arch of your left foot. Kneel on all fours with the band under your right knee, and hold onto the band with your right hand for safety.

Execution: Keeping your left knee bent, press your heel straight up to the ceiling. Focus on using the glutes and keep all the movement in the hips. Lower down to the starting position with control. Complete all of your reps on the left leg, then set up and repeat on the right.

Modification: Modify this exercise by kneeling closer to the handle you are holding with your hand. Make it harder by choking up on the band, kneeling further away from the handle in your hand.

Resisted Bicycle

Movement Pattern: Core

Setup: Sit on the floor with the center of the band behind your hips. Hook the handles of the band over the tops of your feet, securing them over the arch. Lean back, and hold on to the band with your thumbs behind your hips.

Execution: Alternate pressing the band forward with each foot, in a bicycle movement pattern. Lean back and keep your abs engaged. Use control throughout the entire movement. Press the band with the right and left foot to equal one rep.

Modification: To modify, keep one foot on the floor, and do all your reps on one side before switching. To make this harder, try to slow down the movement even more.

Band Hop

Movement Pattern: Cardio

Setup: Set the band on the ground in a straight line.

Execution: Hop from one side of the band to the other, moving down the length of the band. Turn around and come back down the other side. Try to land with both feet at the same time, absorbing the impact with slightly bent knees. One rep counts as a hop over and back again. For 20 reps, you will perform 40 total hops.

Modification: To modify, land with one foot at a time to reduce the amount of impact on your joints.

Planning on doing the The “No Excuses” Routine over the holidays? Tell us about your experience in a comment!

Rock Your Core Strength Workout

Who said you need weights to strength train? These Rock Your Core: Circuit Workout moves from POPSUGAR Fitness use your balance and your body weight to strengthen and tone your core. This no excuse, simple workout will engage all of your core from your abs to your glutes and even your shoulders and hamstrings to build muscle mass. The full circuit we've put together should take you about 20 minutes.

The more lean muscle tissue your body builds, the higher your basal metabolic rate, which is one of the best ways to burn more fat throughout the day. And, not to mention, you'll feel so much stronger!

The Bird Dog

Source: POPSUGAR Studios

This move works your abs and back simultaneously, and even a little bit of inner thigh and arm strength!

1. Start out on all fours with your hands right under your shoulders and your knees right beneath your hips. Pull your abs up toward your spine as your bring your left knee and right elbow together to meet beneath your torso.
2. Keeping your torso stable, straighten your right arm and left leg. Reaching through your left heel toward the back of the room to engage the muscles on the back of the leg and your butt.
3. This completes one rep. After completing 10 to 15 reps, switch sides.

Alternating Side Lunge

Source: POPSUGAR Studios

The lateral movement of this exercise is an awesome way to engage the glutes and inner thighs.

• Start with your feet right under your hips. Step your right foot wide to the side coming into a lunge and reach your left fingers to your right foot. Important: your right knee should not extend out past your right toes. Make sure your chest stays lifted and your weight pulls back into your heels.
• Press your weight down into your right foot to return to standing, then lunge sideways to the left to complete one rep.

Elbow Plank and Rotate

Source: POPSUGAR Studios

Planks are one of the best moves to work your whole body, and twisting just adds an extra fire to the obliques, the abdominal muscles that crisscross your core and wrap up around your waist.

• Begin in a regular elbow plank with your feet just slightly wider than hip distance.
• Twist your entire torso to the left reaching your left arm up toward the ceiling. Your pelvis will rotate, too, but try to keep it in line with your body. No sinking or lifting. 
• Return to back down to the elbow plank, and repeat the twisting motion to the right for one full rep. 

Single-Leg Bridge

Source: POPSUGAR Studios

Strengthen your glutes, lower back, and hamstrings with this powerful and simple move.

• Lie on your back, and pull your left knee into your chest, clasping your hands just below the knee. Lift your right toes up off the floor, and press your right heel down into the floor to press your pelvis and torso up toward the ceiling.  
• Gently lower your torso back to the ground and you've finished one rep. After completing 10 to 15, repeat on the other side.

Weightless Deadlift

Source: POPSUGAR Studios

This simple exercise is a weight-free version of a deadlift, working your glutes and back, kind of like a reverse crunch.

• Start with your feet hip-width apart, and place your hands lightly at the back of your head with elbows opened wide. 
• Pull your abs up and in toward your spine and keep your back flat while pressing your butt backward to bend forward, careful to stop moving when your back is almost parallel to the floor. Allow a slight bend in your knees as you hinge forward.
• Return to standing and squeeze your glutes as soon as you are upright for one rep.

Dead Bug

Source: POPSUGAR Studios

This is one of our absolute favorite moves. The name may be silly, but it engages the entirety of your core.

• Lie on your back with a your hips lifted and knees at right angles with your palms pressed into your thighs just the knees. 
• Pull your abs down toward the floor, keeping your ribs and pelvis contracted as you lengthen your right arm and leg out until they are almost parallel to the floor. 
• Return to the start, and repeat on the left side to complete one rep.

Reverse Lunge With Reach

Source: POPSUGAR Studios

This move works your body's biggest muscle groups and tests your balance by adding in the side reach.

• Stand tall with your hands at your waist and step back with your left leg into a deep lunge. Lift your left arm overhead and reach toward the right. 
• Return to standing position, and repeat this move on the other side to complete one rep. 

What are your favorite core moves? Tell us in a comment!

5 Fitness Myths You Need To Ignore

Fitness is not a series of singular truths that work for everyone. In fact, the same holds true for weight loss overall. It's not about avoiding deadly diet mistakes and signing up for the latest trendy class that everyone in Instagram's #fitfam can't seem to get enough of. It is about getting to know your body, knowing your goals, and knowing it make take a little bit longer than you expect to find out what works to get you there. This list, adapted from a Refinery 29 article, includes five commonly circulated fitness myths that we felt we needed to clear up.

Source: refinery29.com

Myth #1: Muscle weighs more than fat. A pound of feathers weighs the same as a pounds of bricks: One pound. The question is the amount of space that each requires to reach a pound. Fat has about a third of the densisty of a muscle, which is why resistance-based training is key to create the body composition you want, not just lose weight without getting healthier.

Source: refinery29.com

Myth #2: All you need is cardio. Cardio is fantastic, but so are strength and flexibility training. And to constantly challenge your body and continue improving your fitness level, you'll need to cross train.

Source: refinery29.com

Myth #3: Don't work out at night. You benefit from exercise no matter what time of day you're able to squeeze it in. Check out this 2013 National Sleep Foundation study that literally busted the myth that exercise, even at vigorous level, has a negative effect on sleep quality. If working out at night is your only option, it's much better than no workout at all.

Source: refinery29.com

Myth #4: High intensity exercise is best. True for a few. But it's not best for every body and every goal. There's a lot of research out there that supports high-intensity exercise for becoming leaner and stronger; but if that's not your goal, this isn't necessarily your workout. Variety is always best, in our opinion, the best exercise programs mix it up with a combination of high- and low- intensity training sessions.

Source: refinery29.com

Myth #5: It's not a real workout unless you're sweating and sore afterwards. No. A real workout is the one that works for your interest and your goals and makes you feel good. Whether or not wake up and can't walk down the stair. Find a workout you enjoy and get moving in a way that works for you.

Did any of these surprise you? What would you add to the list? Let us know in a comment! 

Top 5 Wedding Workout Tips

We know that getting in shape is at the top of many brides' Dream Wedding To Do lists, whether that means toning up your arms or losing 50 pounds. But if you're not really sure just where to start, you've come to the right place for wedding weight loss tips! If you want to look and feel your healthiest for your wedding, we advise these five basic tactics to find a fitness routine that makes sense for your lifestyle without placing a huge burden on all of your other planning tasks.

1. Set A Plan.

This is the first step to really getting success out of your workouts. Thirty minutes on the elliptical one day, doing 100 crunches before bed the next, and parking at the far end of the parking lot the next week are wonderful choices to make on their own, but weight loss comes from visualizing (and sticking to) a set plan. The Knot has a fantastic long-term one, the Shape Up: 6-Month Wedding Fitness Plan, and Pinterest is brimming with options for ideal bridal body workout schedules. Find something that suits your schedule and commit.

2. Find A Workout Partner.

Maybe your future hubby or your MOH are also not-so-enthusiastic about all of those not-so-natural photography angles. (This is where we shy away from what Pinterest has to offer.) Team up and motivate each other to get active, even if it's just so you can both exert maximum energy on the dance floor.

3. Fit In Four Days Of Cardio.

For weight loss, we advise 30 to 45 minutes of aerobic exercise four times a week. That can be a walk on your lunch break, two Zumba classes, and a Saturday morning bike ride. Easy.

4. Consider Workouts Appointments.

You wouldn't skip a scheduled fitting or a cake tasting, would you? Write your sweat sessions down in your planner just like everything else you want to do to make sure the big day is as stress-free as possible.

5. Walk To Your Wedding Errands.

Speaking of all of those other pre-big-day tasks, you can use those to sneak in some more calorie burn! Haven't found your flowers yet? Scope out all of the local florists within walking distance and set aside some time to check them out. Need to mail out Save The Dates? Walk over to the post office in town. Meeting with the bridesmaids to plan your final hurrah as a single lady? Suggest a walking meeting at the closest park. Multitasking at its finest!

How are you getting in shape for your wedding? Share your wedding workout tips with us in a comment!

Things To Do In Pittsburgh: Summer Fun That Keeps You Fit

Pittsburgh is a beautiful city. We may be slightly biased, but Forbes, BuzzFeed, and The Huffington Post all agree, so we feel justified in saying it. When the summer sun glistens off the spires of the PPG building Downtown, it's hard to argue that Pittsburgh is just plain gorgeous. So, we've rounded up some of the best ways to get outside, get active, and enjoy it.

Source: http://www.kayakpittsburgh.org/wp-content/uploads/2010/03/Kayak-Pittsburgh-2.jpg

Kayaking

With kayak rentals in the North Shore and at North Park, Kayak Pittsburgh can give you gorgeous views and a great shoulder and core workout!

Image source: Venture Outdoors

Hiking

Venture Outdoors offers guided group hikes of varying difficulty from a 3-mile evening stroll through Shadyside, to a 7-mile Waterfall Hike, to a 13-mile Historic Hike in Cooks Forest. You can take in the local scenery and a little bit of knowledge while building up those calf muscles.

http://www.bikepittsburgh.com/wp-content/uploads/2014/01/GTBR_roberto-clemente-bridge-608x408.jpg

Biking

Pittsburgh has 20+ miles of traffic-free riverfront trail, so you can ride by Point State Park, PNC Park, Downtown, the South Side and so many more iconic Pittsburgh landmarks. Bonus: an hour of biking burns anywhere from 300-600 calories! If you don't have a bike of your own, Golden Triangle Bike Rental sits right on the "Jail Trail" downtown, and even has tandems!

http://apps.pittsburghpa.gov/citiparks/Highland_Park_Swimming_011.JPG

Swimming

There are 18 outdoor Citiparks Swimming Pools in and around the city. Some even offer water aerobics classes and dedicated lap swim times through a splash of fitness into your fun. City of Pittsburgh residents can get season passes at any pool site.

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Yoga In The Square

The Pittsburgh Downtown Partnership is offering free yoga throughout the summer on Sundays at 10am right in Market Square. Yoga In The Square is adapted for all levels of yogi and is a great way to stretch out your body and your mind in the fresh air and sunlight.

http://www.pghcitypaper.com/imager/the-new-go-ape-adventure-course-in-north-park-delivers-a-tree-top-work-out/b/original/1659500/01c1/news2_bridge_24.jpg

Ropes Course 

Put your strength, flexibility and coordination to the test at North Park's Go Ape Ropes Course. Their treetop adventure features high ropes, crossings, tunnels, bridges and an "epic wind-in-your-face zip wire" to finish. The course keeps you moving and challenged for 2-3 hours navigating up and down and around obstacles, and gives you a bird's eye view of one of Pittsburgh's biggest parks.


Interested in more Get Fit Fun In Pittsburgh? Check out our list of unique Pittsburgh fitness classes! Or tell us in a comment where you've found fit fun in Pittsburgh this summer!

Top 20 Workout Songs Of The Summer

Staying motivated is half the battle when it comes to working out like a champion. If you don't have a gym buddy, a race or a competition to train for, or a trainer yelling "10 MORE SECONDS" in your beet-red, sweat-laden face, it's hard to push yourself to your limits. Unless, you plug in your earbuds with upbeat, uptempo music, research has shown.

Brunel University's Professor Costas Karageorghis, a respected authority of studies on fitness motivation, said: "in some instances we have seen performance benefits of up to 15%. As well as enhancing performance, music lowers the perception of effort. It dulls or masks some of the pain associated with training. We know from scanning the brain that when athletes are played loud upbeat music there is an increase in activity in the ascending reticular activating system." Basically, great music = a great workout.

Add some spark to your stride and strength to your sets with these upbeat tunes from the summer's hottest artists. These 20 songs add up to a workout playlist so good you'll hardly be able to wait to lace up your sneakers. Click the link to preview or download the song on iTunes.

1. Pitbull & G.R.L. – Wild, Wild Love – 120 BPM
2. John Legend – All of Me (Tiesto’s Birthday Treatment Remix Radio Edit) – 128 BPM
3. Avicii – Addicted to You (Albin Myers Remix) – 128 BPM
4. Imagine Dragons – On Top of the World – 100 BPM
5. Ariana Grande & Iggy Azalea – Problem – 103 BPM
6. Calvin Harris - Summer - 128 BPM
7. OneRepublic - Love Runs Out - 121 BPM
8. David Guetta & Skylar Grey - Shot Me Down - 129 BPM
9. Armin van Buuren & Trevor Guthrie - This is What It Feels Like - 130 BPM
10. Bastille - Pompeii (Kat Krazy Remix) - 129 BPM
11. Ellie Goulding - Burn (Magic Man Remix) - 87 BPM
12. Rihanna - What Now (Firebeatz Remix) - 128 BPM
13. John Newman - Love Me Again - 126 BPM
14. Lana Del Rey & Cedric Gervais - Summertime Sadness - 125 BPM
15. Calvin Harris & Florence Welch - Sweet Nothing (Tiesto Remix) - 128 BPM
16. Flo Rida & Sia – Wild Ones (Project 46 Remix) – 126 BPM
17. Madonna, Nicki Minaj & LMFAO - Give Me All Your Luvin' (Party Rock Remix) - 132 BPM
18. Nero - Promises (Skrillex & Nero Remix) - 142 BPM
19. 30 Seconds to Mars - Kings and Queens - 165 BPM
20. Alex Clare - Too Close - 126 BPM

What's a workout song you can't get enough of this summer? Share with us in a comment!