How to Make the Most of a 5-Minute Workout | Path to Gains | Men’s Health Muscle - video Dailymotion

Men'sHealth

How to Make the Most of a 5-Minute Workout | Path to Gains | Men’s Health Muscle

Transcript

00:00 Can you get fit in just five minutes a day?

00:03 Contrary to the five minute workouts

00:05 and the five minute ab sessions

00:07 that you see all over Instagram and YouTube,

00:09 the answer to that is no.

00:11 But that does not mean that we can't maximize five minutes

00:14 if that's all the time we have

00:16 to get a little bit of activity in.

00:18 Listen, I'm always gonna tell you,

00:20 you are better off going to the gym for 20, 30 minutes

00:23 or like an hour to get in a true workout,

00:26 and you're gonna get a lot more out of that workout too.

00:28 But as long as we understand

00:30 what we can and can't do in five minutes,

00:33 we can get something out of the five minutes

00:34 that we do have and we can be very productive in that.

00:37 We're gonna break it all down for you now.

00:39 First, let's talk about what five minute workouts

00:41 can not do at all.

00:43 And one of those things is something

00:44 that we very often try to do in a workout,

00:46 which is we wanna burn fat and we wanna burn calories.

00:49 That is not something you're gonna get out

00:50 of a five minute workout.

00:52 And for evidence of that,

00:53 we can actually look at what's happened

00:55 when they've researched workouts that take even more time.

00:58 One of the best research workouts out there

01:00 that was meant to be time efficient

01:02 was a 20 minute series of kettlebell snatches.

01:05 And in those 20 minutes,

01:07 people were able to burn up to 400 calories in 20 minutes.

01:11 Now that's 20 minutes, that's 400 calories.

01:13 If we simply divide that by four,

01:16 you wind up burning max 100 calories

01:18 in your five minute workout.

01:20 In order to burn one pound of fat,

01:22 you would have to do that workout 35 times in a single week

01:26 in order to burn one pound of fat.

01:27 So this is not gonna be an effective way to burn calories.

01:31 It's not gonna be an effective way to burn fat.

01:33 You're not gonna get that out of your five minute workouts.

01:36 The other thing you're not gonna get

01:37 out of your five minute workouts

01:38 is much strength or muscle building stimulus.

01:41 In order for us to build strength and build muscle

01:43 and get our body to create the adaptations needed for that,

01:47 in general, we're gonna have to lift heavy

01:49 and we're gonna have to train hard.

01:50 And when you're training heavy and training hard,

01:52 you're simply not gonna do that in five minutes

01:54 because of the simple reason that after a set,

01:56 you're gonna wanna take 90 seconds to 120 seconds off.

02:00 So if we're doing that in the context of five minutes,

02:03 you wind up doing a set,

02:04 you wind up resting for a whopping two minutes,

02:06 you wind up doing another set,

02:07 that's simply not gonna be any stimulus or enough stimulus

02:11 for you to build muscle and strength.

02:12 So the two things we cannot do in five minute workouts,

02:15 we're not going to effectively burn fat or burn calories,

02:18 and we're not gonna get much stronger,

02:20 we're not gonna build much muscle.

02:22 So what can we do in five minutes?

02:24 The strength of the five minute workout,

02:26 and the great thing about the five minute workout

02:29 is the fact that it is easily digestible.

02:31 So when we think about going to the gym

02:33 for a 25, a 30 minute, a 60 minute session,

02:36 we have to get dressed, we're thinking about a warmup,

02:38 we're thinking about a cool down,

02:39 I mean, you have to go through all those steps.

02:41 So that lengthier workout seems daunting

02:44 and it seems like something that we have to plan out.

02:46 When it comes to a five minute workout,

02:49 we're talking about a bite size piece of our day

02:51 that may not even get as sweating.

02:53 And because of that, it's something more sustainable.

02:56 And it's something that the truth is,

02:57 you can do multiple times a day.

03:00 If you can get down on the ground to do sets of pushups

03:03 or do a couple stretches, two, three, four,

03:05 five times a day, we can create some benefit for our body.

03:09 And we can do that in two distinct ways.

03:11 So you're not gonna wanna do this just once,

03:13 but you're gonna wanna do this a couple times a day,

03:15 because it is very easily digestible.

03:18 And then we can get two things out of it.

03:20 The first thing we can get out of it

03:21 is we can learn exercises

03:24 and we can learn body weight movements.

03:26 And this is a great way to get better at exercises

03:29 that you're trying to figure out.

03:30 Whether you're trying to learn pull-ups or pushups

03:33 or even more complex concepts

03:34 like sissy squats and Nordic curls,

03:36 we can very, very easily learn these in five minutes.

03:39 We're never really going to push ourselves to the edge.

03:42 And because of that,

03:43 we're able to repeat it multiple times throughout the day,

03:47 which is going to help our body understand the movement,

03:50 build our learning curve.

03:51 It's like going to school again

03:53 in that we get to understand how to do an exercise

03:56 and learn how to do an exercise.

03:57 How do we use five minute workouts this way?

03:59 What you're gonna do, and again,

04:01 remember you have to do this multiple times a day

04:04 for five minutes.

04:06 All you're gonna do,

04:06 whatever exercise you're working on learning on

04:09 and whatever level of that exercise you're at.

04:11 So if we're say learning to do pushups,

04:13 but we can't do complete pushups,

04:14 we have to do pushups with our hands on a table or a chair,

04:17 you're just gonna work at whatever level you're at.

04:20 And all you're gonna do is you're gonna do reps

04:22 of the exercise that you're working on for 30 seconds.

04:26 If you can't do them for the full 30 seconds, that's okay.

04:30 Just take a break when you need to for three,

04:32 four or five seconds, then go right back to work.

04:35 Continue to use that 30 second work block

04:37 as a chance to get better at the movement

04:40 and build movement competency.

04:41 And then you're gonna rest for 30 seconds.

04:44 We're gonna do that five times.

04:46 That is your five minute workout.

04:48 And this is gonna help you learn

04:49 whatever exercise you need to learn.

04:51 You're gonna get to develop the motor skills.

04:53 You're gonna get to develop a connection with the exercise.

04:55 And it's really gonna set you up.

04:57 That way you can continue to improve at an exercise

04:59 without fatiguing yourself.

05:01 And because of that,

05:02 we can repeat it over and over and over

05:04 a couple of times a day.

05:05 Because of that, you will get better at the exercise

05:08 much more quickly than you would

05:09 if you were just going into the gym

05:11 and doing say three sets of that

05:13 at the end of a much lengthier workout

05:15 when you're tired and when you're trying

05:16 to load a little bit more.

05:17 So that's one way that we can effectively

05:19 use five minute workouts.

05:21 The other thing we can do with five minute workouts

05:23 is remember that all activity is good activity

05:27 and all activity, all movement creates blood flow.

05:30 And we can use that to our advantage,

05:32 especially in this era where so many of us

05:34 wind up sitting for our jobs.

05:36 If you can just get up out of your desk for five minutes,

05:40 we can loosen up tight tissue.

05:42 We can create total body blood flow

05:44 and we can avoid some of the positions

05:46 and some of the tightness that sits in

05:48 when we're sitting all day.

05:49 So to do this five minute workout,

05:51 we're really just gonna focus on mobility and movement

05:54 and getting that good movement in throughout our day.

05:56 And what we're gonna do is we're gonna do four moves.

05:58 You're gonna do each of these moves

06:00 for 40 seconds on, 20 off.

06:03 For the first 40 seconds,

06:05 you're gonna do a very simple cat cow

06:07 that will loosen up our lower back and open up our spine.

06:11 After that, you'll take 20 seconds of rest.

06:13 You'll follow that by going right into

06:15 alternating Spider-Man lunges with a thoracic rotation.

06:19 That's gonna open up your hips.

06:21 It's gonna give you a nice little chest opener.

06:22 That's gonna be great, especially if you were sitting down.

06:25 And if you've been sitting for hours,

06:27 you're gonna follow that by doing a lying two-way Superman.

06:31 So then we're starting to strengthen up our mid back,

06:34 work some of our postural muscles, loosen up our shoulders.

06:36 After you've done that for 40 seconds on, 20 off,

06:39 you'll finish by firing up your glutes

06:41 with a couple of glute bridges.

06:43 Again, 40 seconds on, 20 off.

06:44 Then you've got one minute to go.

06:46 Pick any one of the moves that you've just done,

06:48 the one where you felt the most loose,

06:50 the one where you felt things the most active.

06:53 Just do that for another 40 seconds on, 20 off.

06:56 And that is your five-minute workout.

06:58 Again, another workout that you can do multiple times a day

07:01 that's gonna help just loosen up your body,

07:03 create total body blood flow,

07:05 and all of that will have you moving better,

07:07 whether you're going to the gym in the evening

07:10 for a real workout.

07:11 Yes, I said it and I meant it.

07:13 Or whether you're just using it to keep loosening up

07:17 during your work day.

07:18 So that means there are ways

07:20 that we can be productive in five minutes.

07:21 We're not gonna build muscle.

07:23 We're not gonna build strength,

07:24 but you are gonna move better

07:25 and there's never a downside to getting up

07:28 and moving around, even if it is just for five minutes.

07:31 So get these into your day.

07:33 Your body will thank you.

07:34 (upbeat music)

07:36 (upbeat music)

How to Make the Most of a 5-Minute Workout | Path to Gains | Men’s Health Muscle

Category

Transcript

Recommended