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.

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! 

The Complete Guide To Interval Training (Infographic)

If you've heard of HIIT (high-intensity interval training), but aren't really sure what it is and why it's such a hot topic in fitness, this awesome infographic from Greatist breaks everything down. 

If you want to try it out, we've provided three cardio circuits that are only 20 minutes long on our blog to get you started! 

Questions? Ask us on Twitter @GPMWeightLoss!

The Supplement You Didn't Know Helps Your Workout

Image source: http://www.prevention.com/health/health-concerns/research-fish-oil-lowers-breast-cancer-risk

Nope, it's not protein. It's the elusive white whale of the supplement world: fish oil, mainly due to it's richness in omega-3s, but also partially because you'll run a lot faster if you're being hunted by Captain Ahab. Ok, we promise, no more Moby Dick jokes.

Moving on, we often let the main benefit of heart health overshadow some of the other ways that omega-3 fatty acids can help the body. For one, they can support athletic performance and recovery. A study in the American Journal of Clinical Nutrition found that the combination of fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors moreso than either effort on its own.

What's an omega-3?

Omega-3s are essential fatty acids (EFAs) that have been shown to offer a ton of benefits, which you'll see some of below. They're called "essential" because we need them for proper function, but our bodies don't make them, so we have to obtain them through food or supplements. Fish and fish oil supplements are the richest source of omega-3s — the main two are called EPA and DHA.

How can they help me?

You'll recover faster. Consistent fish oil supplementation results a lower level of inflammation. If inflammation in the body is high after exercise, it can have a negative impact on muscle soreness, tissue repair and other important aspects of recovery.

Slow muscle loss. According to Why Athletes Need Omega-3s by Jeff S. Volek, Ph.D., R.D., emerging studies showing that omega-3s may regulate muscle growth and help during extended periods of rest by slowing the loss in both muscle and bone. This is especially notable for athletes during breaks in training or those who sustain an injury.

They'll reduce muscle soreness. Omega-3 fats have also been shown to increase blood flow to the muscles during exercise. They also have decreased muscle soreness by 35%, reduced swelling, and increased range of motion after damaging exercise.

Melt fat. Omega-3s support fat loss by switching on enzymes that trigger fat burning in cells. They also might improve leptin signaling in the brain, which in turn causes it to turn up fat burning and turn down appetite. Studies also show increased omega-3 levels may enhance insulin sensitivity, which inhibits fat storage and improves fat burning in muscles. Check out our other recommended best supplements for burning fat.

Lower your triglycerides. Subjects in the study referenced earlier who supplemented with fish oil were able to decrease blood triglycerides by 14%, increase “good” cholesterol by 10% and improve the functioning of their blood vessels. All of these points result in better recovery and improved health for athletes.

Don't eat fish?

That's ok! If you're vegetarian and still want the benefits of fish oil, try flaxseed oil, a vegetable source of omega-3s. It's nature's best source of alpha-linolenic acid (ALA), an omega-3 precursor to EPA and DHA. ALA can also be found in canola oil, and in some nuts like walnuts and almonds. It makes a good alternative to salad dressings. And it's great in a protein shake!


*Always talk to your doctor before adding any supplements to your daily routine.

What supplements do you use to enhance your workout? Let us know in a comment!

Belly Fat Blasting Workout

As we mentioned in our latest blog, What Is Stress Doing To Your Body?, belly fat and stress hormones are directly related. The more you have of one, the more you'll have of the other. Not only will the workout help to blast your belly fat, but the actual act of working out is an excellent stress reliever, too! The benefits are manifold.

In the long run, the only way to get rid of belly fat is combining regular cardio, total body strength conditioning, and a healthy diet. This fast paced, 38-minute workout routine from Fitness Blender can be done at home and moves quickly between bodyweight cardio intervals and an assortment of ab and oblique exercises. It brings you the two fitness components of belly fat loss: calorie-blasting cardio and core toning. If you do this workout three times a week, and follow our tips for eating healthier, you should be able to see a difference in your weight and body definition in as little as two weeks.

Depending on your body, they estimated that this workout burns 6-11 calories per minute for a total between 257 and 407. Keep in mind, a cool down is not included, so we recommend a quick stretch once you are finished. Let's get started! 

What'd you think? Let us know in a comment! 

There actually are other ways to target stubborn belly fat, too. Learn more by clicking the link.

Your Heart Smart Workout Plan

There's A Reason We Call It Cardio. 

Aerobic workouts are not only great for burning fat, but also for improving the function of your cardiovascular system.

Just like when you exercise to build strength in your other muscles, you also need to train your heart to become healthier, stronger and better at doing its job, allowing it to pump more blood with less effort.

The American Heart Association (AHA) says about 70% of Americans don't get enough exercise, even though inactivity puts you at a high risk for developing coronary artery disease (CAD). CAD often results from deposits of fatty substances, cholesterol, calcium and other substances in the inner lining of the arteries that supply blood to your heart. This build-up narrows or blocks the arteries, and when oxygen-rich blood isn't able to reach the heart, it can cause chest pain or a heart attack. Over time, CAD can weaken your heart and even lead to heart failure. But the good news is that exercise and a healthy lifestyle can help prevent or treat it in most people! 

How To Exercise For Heart Health 

You'll be relieved to hear that it won't take hours in the gym for your heart to reap the benefits of exercise. As little as 30 minutes of moderate-intensity aerobic exercise on most days of the week is enough to substantially reduce your risk of heart disease, help you manage your weight, enhance your mental well-being, and improve your blood pressure and cholesterol profiles.

So, What Types of Cardio Are Best? 

Anything that allows you to reach a target heart rate range of 55%-59% of your maximum heart rate. This is about at the pace where you are breaking a sweat, but still able to carry a conversation without struggle.

Here Are 10 Ways To Spend 30 Minutes Improving Your Heart Health:

1. Walking at an incline on the treadmill

2. Using alternative machines like ellipticals & arc trainers 

3. Riding a bike

4. Playing basketball, tennis, or another sport

5. Dancing, like a Zumba or Salsa class 

6. Taking the dog for a walk 

7. A step aerobics class

8. Swimming

9. A light jog, maybe with a friend

10. Ice skating or rollerblading

Do you know what to eat to help keep your heart in shape? Check out our Top 10 Foods For Heart Health!

How To Work Out When You Don't Want To

You planned it into your schedule. You’re lacing up your tennis shoes. But you can’t ignore the temptation to skip “just this once.” And that’s fine, if it really is “just this once.” It’s extremely important to pay attention to your body, and sometimes you’re just not feeling 100%.

But soon, sometimes becomes once a week, and then you can’t even remember where you put your gym bag. Before you get to that point, you need to remind yourself that there are ways to work up a sweat without schlepping along on a treadmill. Fitness should be fun. Here are our motivational tips.