Should You Have Only a few minutes to sort out, Do This


Intense 5 Minute Dumbbell Chest Workout

Video taken from the channel: Anabolic Aliens


Intense 5 Minute Dumbbell Forearm Workout

Video taken from the channel: Anabolic Aliens


Intense 5 Minute Kettlebell Bicep Workout

Video taken from the channel: Anabolic Aliens


Intense 5 Minute At Home Calf Workout

Video taken from the channel: Anabolic Aliens


5 MIN AB WORKOUT You Can Do Every Day (NO REST)

Video taken from the channel: CHRIS HERIA

If You Only Have 5 Minutes to Work Out, Try This. by SELF. May 30, 2015. 13 Comments. Share it: In an ideal world you’re logging at least 150 minutes of moderate intensity (or 75 minutes of vigorous) exercise per week.

However, the reality is that it’s not always possible to fit in a full workout because let’s face it, some days are just. With even five short minutes you can tire out those muscles, which is how real progress is made. If you decide to target one body part, five minutes is more than enough time to do four sets of a movement. Training your lower body?

Do a reverse lunge—four sets of 15 repetitions on each leg with a 30 second break after each set. But if you still want to get a workout in, check out these exercises that give you an efficient burn in half of the time. Newsletter The Best Workout Move If You Only Have 5 Minutes. Yes, 5 minutes is still enough to work your whole body and burn some fat!

These simple moves will tone your body, energise your mind and leave. If you starve it of that, you’ll actually be less likely to lose weight and see results.” When you’re super sore: “In a 10–15-minute workout, you don’t have time to properly warm up or cool down,” Collard points out. “If you find yourself extremely sore and tight, use those 10–15 minutes to stretch.”. If You Only Have 25-30 Minutes.

If you have less than half an hour to spare at the gym, it’s time to get your ass to work. Half an hour might seem like a solid amount of time to get in a workout, but time flies when you’re fixing your ponytail for 20 minutes in the mirror while laying out your towel like you’re on Miami Beach. Pick out three recipes to cook; Work on a grocery list; So the next time you only have five minutes before you have to run out of the house, try to get one of these done instead! Photo credit: Cassie Barringer Photography.

Please follow and like us: You may also like. 1 Comment. Alternate between 30 seconds easy and 30 seconds hard for 5 minutes. Cool down and stretch.

Steady: warm up for 5 minutes at a moderate pace. Since you only have 15 minutes for the “meat” of your workout, bring your pace up to slightly faster than your normal steady “base” pace. Hold here for 15 minutes before cooling down and stretching. For example, you can make exercise a habit by planning to work out right after work every day. Summary: Before you start working out, get a.

Most dogs’ attention spans aren’t built to last for longer than 10 minutes, Bloom says. So, if you want to spend half an hour in training mode, you’ll have to mix things up. “Start with five minutes taking your dog through all the things they know,” she says. Rotate through down, sit, paw, lie down, roll over, all of your dog’s.

List of related literature:

This 90-minute workout represents an excellent general conditioning program.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

This lets me finish my workout in 45 minutes or so.

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

9 minutes doesn’t seem like a long time, until you do this workout.

“Complete Keto: A Guide to Transforming Your Body and Your Mind for Life” by Drew Manning
from Complete Keto: A Guide to Transforming Your Body and Your Mind for Life
by Drew Manning
Hay House, 2019

Normally when I use this exercise, I’ll try it for at least fifteen minutes.

“Energy Healing: The Essentials of Self-Care” by Ann Marie Chiasson, Andrew Weil
from Energy Healing: The Essentials of Self-Care
by Ann Marie Chiasson, Andrew Weil
Sounds True, 2013
from my own experience of doing this exercise for only fifteen minutes, I have found that my body will continue to sweat for an hour after I’m done, which tells me that I have managed to significantly increase my metabolism.

“Problem-Free Diabetes: Controlling Diabetes With the Help of The Power of Your Metabolism” by Frank Suarez
from Problem-Free Diabetes: Controlling Diabetes With the Help of The Power of Your Metabolism
by Frank Suarez
Frank Suarez, 2016

I’d never done this exercise before, and I can honestly say that it literally changed my life.

“Lucky Bitch: A Guide for Exceptional Women to Create Outrageous Success” by Denise Thomas
from Lucky Bitch: A Guide for Exceptional Women to Create Outrageous Success
by Denise Thomas
Hay House, 2018

I did it, but I had to literally stretch my whole body in doing that exercise.

“Airborne to Chairborne: Memoirs of a War Veteran Aviator-Lawyer of the Indian Air Force” by A. Ahluwalia
from Airborne to Chairborne: Memoirs of a War Veteran Aviator-Lawyer of the Indian Air Force
by A. Ahluwalia
Xlibris, 2012

I do about 25 reps of this exercise.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

This uses an existing motivation (assumingyou have to use the bathroom) to help you getto a more awake state of mind and focus on your exercise motivations.

“Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being” by Michael Otto, Jasper A.J. Smits
from Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being
by Michael Otto, Jasper A.J. Smits
Oxford University Press, USA, 2011

That helped me to get over the initial hump of starting an exercise routine.

“Tribe of Mentors: Short Life Advice from the Best in the World” by Timothy Ferriss
from Tribe of Mentors: Short Life Advice from the Best in the World
by Timothy Ferriss
Houghton Mifflin Harcourt, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Download My Workout App Exerprise FREE
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  • Combining this with Fraser Wilson lower abs workout. I’ll update

    Day 1: This was pretty hard to do but I did 2 rounds of this, took a 3 minute rest, and moved on to the Fraser Wilson workout. Workouts were very hard but not much to report.

  • Every exercise was awesome but bicycles was pretty difficult and I like this music it feels amazing please Bro upload music like this I will listen it during workout

  • I want to do it, but I would like to know if it is necessary to eat all those supplements and vitamins that speak so much to have abs.
    I only have 3 meals a day, breakfast, dinner, and before going to bed I eat something. Occasionally some fruit, I only drink water and milk and rarely coffee. If I continue with this and do the routine I can have this abs without supplements and those shits?

  • Ok, don’t judge me but, I am a twelve year old girl and I absolutely love working out and watching Chris Heria’s videos, I truly have a passion for working out, I have always tried to stick with my workout routine but I don’t have the best confidence, but because of Chris Heria, I am actually on my way to a six pack! If there are any young people out there like me, believe in yourself and keep going. Just don’t give up and you will get muscle and get stronger, trust me, I know.

  • Hey, I have been doing it for about 2 weeks and have finally been able to get to 3 rounds, with little breaks in between. I do it on my yoga mat and recently I am getting some mat burn on my elbows, probably due to low plank to high plank. Any suggestions to counter that?

  • I’m 11 started a few weeks ago. Now have a 6 pack omg when I get changed for pe everyone is jealous. No seriously ty bro I have now a good pack. I recommend for every1 to do this even toddlers.

  • Maaaaan my abs burning like hell For sure I know I’m doing it right going to do this twice A-day, I barely have fat on me I’m gonna have abs in no time!

  • LMFAOOO he said “good job you got through it now rewind it and try again” mean while I’m panting for water like spongebob at Sandy’s house

  • just a quick tip if you can’t get that mind muscle connection on high heels (3rd exercise), try touching them while doing it. You will feel it more.

  • This is a msg to myself. If you are struggling to find motivation remember that fcking burn and think how good you feel the next day! GET UP YOU SON OF A BITCH!

  • I work as a security guard for graveyard shift and im trying to lose weight to take my job more seriously. This will be my go to at nights. Even when I was skinny I never saw major veins so thats my goal. That and to be healthier. Thanks for the great video. Im doing it with tens and my arms are noodles

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  • If you have already mastered this then you can take a school bag and put some weights in it, like water bottles books or something else

  • There’s no way this exercises work with a heavy kettlebell, the first one it would just slide down all the time, u can’t keep it straight with just your grip it would just be swinging around and throw u off.

  • What if I do this. But eat normal because I’m not trying to be a body builders with strict huge meals to bulk up. Just want calves ��

  • This doesn’t look difficult but if you haven’t worked out in a while take it easy, I can’t walk now (two days later) And I was a soccer player and track and field runner before becoming a bed potato during quarantine for 6 months, goodbye all my gains

  • Funny, I started doing the super quick lifts last week before I saw this video. My calves are getting bigger in just 2 weeks so I’ll definitely add the rest of your routine. You have awesome legs, btw. Thanks for this vid!

  • Is this burning any lower belly fat?? I seam to have a lot of lower belly fat around my belly button and lower sides. I smoked weed for several years and stayed at 70kg and when I quit 8 months ago I’ve put on 8kg but I think it’s all on my lower belly. Some advice please

  • How many times should you do these at max? I did 1 set and felt no sore, 2 sets seems to be good. But should i keep repeating it until I feel my calves getting weak?

  • This is my 3rd or 4th week on this workout, I’ve been doing the intense legs & both calf workouts for leg day & im finally starting to grow in my calfs!

  • hell yeah my journey to no more chicken legs lol. btw love that you gotta bob marley poster bruh! im subscribing for that reason lol

  • Great burning workout if you have thick strong tree trunks for legs.. if you got chicken legs, they will turn into twigs. Very simple campare long distance runners to sprinters… do weighted ballistic exercises, do car pulls and pushes using your calfs and legs, you will see them grow

  • This message comes from my heart. Three years ago I started watching your videos and following along the workouts, especially the 5 min intense ones. Now, I come to this video every week and use it as a finisher in my chest routine. You honestly are the best trainer I’ve ever come across. You literally changed my life. I just wanted to heartwarmingly thank you. God bless you.

  • After I did this I challenged my friend to do it and he was acting all tough saying this looked stupid. He didn’t even make it to the 2nd minute

  • Been trying to figure out how to properly train my stubborn calves for years. I did this on Tuesday and it’s now Saturday and my calves are STILL sore. This is a first. Talk about a workout, wooo. Many thanks to you my man.

  • Your legs need to be worked out more than your u poder body tbh, like legs you use them almost everyday and he’s pretty quickly unless you’re lazy then yea u have to work for it but upper body requires more rest

  • Been doing this for almost a year and my calves have probably increased by nearly 2 inches whilst losing weight, have to thank this man ��

  • Gonna try this, I’m a beginner doing squats. My thighs are tighter now, or is that the right term? But I don’t have a routine for my calves. Not really expecting them to get bigger coz I have chicken legs, f*ck genetics.

  • Can anyone tell me how long it should take before I start seeing results?? I’ve been doing it for a couple of weeks now and I can’t really tell any difference.

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  • I just started getting back into lifting 35lb bell made it to 2 min 47 before I fried awesome workout I’ll keep coming back till I that 5 min mark! Keep up the good work!

  • how heavy of a kettle bell should I get to do these exercises. I usually use a 25 pound dumbbell so I can get some muscle fatigue with lesser reps. Should I get a lighter weight kettle bell?

  • Fucking hell lad fully didn’t work out for like 3 months cuz lockdown n that did this my calf have been hurting for days now like wtf. This is an absolute killer

  • Glad I bought my Kettlebells years ago before everyone figured out they are the only thing you will ever need for strength training. Everybody jumped on these quick after this quarantine. Hahaha

  • Hey

    Could you please check out my YouTube Channel and if you like the content please give a thumbs up and subscribe. FYI I Subscribed to you already Thanks in advance.

    Click the link below

  • I’m grateful for this series because even with the gyms closed here in Tokyo I didn’t skip a single day of workout. Thank you, Mike! ��

  • What about the weight?, I see that you use a light kb, do we have to use a light weight and increase the amount of series or could we do it with a heavier weight?

  • With the gym shut and one lonely kettlebell found in the garage. Stumbling across your 5 min workout sessions have been an absolute lifesaver during self isolation!!! I’ve been hitting this every day and combining it with running and feel great! You’re a legend! Best of luck and stay safe and well all!!!

  • I came across the first shoulder burn workout about six months ago. Now, I have discovered the Biceps and Triceps workouts. These are perfect for getting that early morning ‘pump’ before a long work day. Thanks for your content and be blessed!

  • cheers from Italy! your workout routines are really helping me out during quarantine! going to recommend your videos to fellow gym goers

  • Great stuff man!! Appreciate it!! Quick question do you recommend this every other day every 2 days? What would you suggest? Thanks

  • Kettlebells are so underrated. When I finally gave them a try. I noticed more intense and my arms grow bigger than years of dumbells

  • i still cant seem to do the frozen drag curls properly hehe for some reason my brain just melts when i try and i end up doing barbell curls but with one arm

  • What weight should I buy? I’m thinking of getting a kettlebell over dumbbells. I’m a runner so don’t want to bulk, but want something versatile.

  • 26 years old 5, 11” 212 pounds never had abs lowest I’ve been my whole 20s was 194. Time to get at it and get down to 188. Been hiking/running for two weeks and now need to start incorporating strength training and these types of workouts 2020 is the year to get abs.

    Update: 07/21/2020 I’m now 205.4 keep it going! Never stop! Make your dreams come true.

    Update: 08/072020 I’m now 206 though I’m now very fit just need to maintain my routine if I want to be lean. Hopefully by the end of August should be 200.

    Update 16th August 2020: I’m now 202.8 It took what seemed like forever to break that 205 mark though with persistence and discipline it’s possible. I’ve been mixing it up from jogging/hiking 6days a week. And including this in my regiment, though you really need to watch your caloric intake.

  • I kind of have a problem Chris!
    My legs keep on bending and I can’t make them straight in leg flatters,toe touches, etc…
    And its making the workout difficult. Do u have any videos or WHAT TYPE of workout I should do to gain leg flexibility?
    I will be waiting for your answer,
    Thank you!

  • Does it burn for anyone who do the finger wrist curls because it doesn’t for me for some reason, I don’t know if I’m doing it right so I want to know. Cause I expect to feel some pain doing that exercise like I did with the other four.

  • Not joking here, will also post updates. Just dont like it above 30 bec I dont think I wont be able to do for more than 1 month ��

    ���� This is how many days I will do this

  • just found your 5 minute workouts and they’re incredibly helpful during this quarantine. excellent videos, straight to the point, great energy.i look forward to future workouts.

  • I have starting doing this today, in the first day I can’t do one complete.
    Answer this so I can remember of this and update all days.

  • I had to do two sets of these workouts because I didn’t feel it that much on only one set. I cant do 15 lbs but 10lb is too easy. I think I’m going to need some 12s.

  • Wow. Im happy to see ur video. Currently Im starting to notice that my forearms not big like my biceps shoulders and triceps.thanks to you! I feel the burn very much.

  • I’ll tell you guys about my results. My responses may not be consistent but I’ll still comment occasionally.
    Day 1: For my first day it wasn’t too bad not to say that I wasn’t burnt out
    Day 2:I haven’t noticed any drastic change but it feels good
    Day 14: I have noticed my forearm getting slightly bigger

  • Make sure you copy their exact form. If you have bad form, or over do it, you can end up with tendonitis. I did and I thought, “if I just push through the pain, it will get easier”. 4 months of chronic pain and 5 months of physical therapy later and I had learned from my physical therapist that I had, “too much go and not enough knowledge about kinesiology”. Now I know…and you do too! Good form counts for a lot!

  • Every time i trained,i always thought im gonna die,then when i have a rest day,i want to train,what the fuck is wrong with me
    And also Great video as always

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  • I’ve had trouble with chest workouts for awhile now, I’m 15 and been working out with dumbbells for around 4 months now. I can never seem to feel burn in my chest when doing any chest exercise, I usually get tired somewhere else like my biceps, my biceps aren’t very weak tho. What am I doing wrong

  • Love this channel. So many people think ya need to use 75lbs to get results. 10 lb dumbbells will get ya rocked. I have leaned out. I’m 5ft 9. 136 lbs. And started working out 2 months ago. I have vascularity in my arms.bicep vein. Even chest veins. And a shoulder vein. The high a PUMP gives. NEVER QUIT. ����️������.

  • Idk if I’m doing any of these wrong but I’m following along with what he does and for the first 3 sessions I felt it in my chest but now I really don’t and I increased the time per exersize by up to 30 secs more on each my triceps and shoulders seem to be more achy than my pecs. I also can’t increase weight since or Corona and quarentine

  • Probably a dumb question but is this effective at all if I start without any weights? My arms/chest are really weak and given that this guy was getting a work out from just 10lbs it leads me to believe that it might be too much for me right now. Thanks.

  • I have fat on my chest….can anyone tell me how much time will it take to tight my chest as i do this chest workout on alternate days

  • Really love your videos but without pushups and a bench, you cannot fully develop your chest with just a pair of dumbells. Range of motion matters, did this workout but couldn’t feel anything. Was using 15 pounds

  • I did it twice
    The first time I tried doing it by memory and I know I didn’t do them correctly because I didn’t feel much
    The second time I followed along and I died �� definitely adding this to my routine subscribed ��

  • this workout used to work for me in the beginning with my 2kg dumbells but now my chest is stronger so i dont feel it that mutch anymore so i have to up the weight

  • you’re literally the best bro, you get straight to the workout no bullshit thanks for helping me put this 40 pounds ive gained being stuck in the house to good use lmao

  • As someone who used to do ballet, turning your feet outward and inward too much can ruin your legs.
    It’s a nice exercise, but don’t overdo it!

  • Dude i just noticed i have litterally downloaded every one your home workout series video and have been following them religiously….And the gains are insane….thank you so much man..keep up the good work

  • I will do an update video if anyone is interested in seeing if this works i will do it for 30 days. This will be added to my chest workout, seems as a great way of intense cardio targeting the whole Pec.

  • Bloody rubbish, total waste of my time and total waste of my lockdown, some of the comments saying its hard and I can feel the pain in my chest’. Well my comment is ‘rubbish workout and all I feel is back pains. Not very happy about this and will be leaving a dislike and I will unsubscribe, very very very very very disappointed with the outcome it has given me. You where talking along the lines of me being like Eddie Hall well i have to let you know I don’t feel like that at all I feel more like Eddie small!