It will raise your heart rateandhelp youshed excess fat(when combined with a healthy, nutrient-dense diet).
“It saves clients time addressing all that is needed in one results-driven workout,” she tells us.
Keep reading to learn Chakoian’s and West’s best five-minute workouts for a slim and slender body.
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Sample Workout #1
The first three workouts are West’s routines of choice.
High Knees
For high knees, plant your feet hip-width distance apart on the floor.
Alternate bringing each knee up high toward your chest like you’re running in place.
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Complete high knees for one minute.
Jump up as you simultaneously bring both arms overhead and step your feet out wider.
Then, jump your feet back in, and return your arms to the start position.
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Perform jumping jacks for one minute.
Burpees
Burpees start by planting your feet shoulder-width distance apart on the ground.
Activate your core as you squat down and assume a high plank.
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Plant both hands on the ground and have your legs extended behind you.
Then, as you press back up, jump both feet forward so they’re close to your hands.
Explosively jump up, and raise both arms overhead.
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Perform burpees for one minute.
Butt Kicks
For butt kicks, plant your feet just a bit wider than hip-width.
Bring your left foot off the ground as you “kick” your heel toward your butt.
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Simultaneously bring your right arm up toward your shoulder.
Complete the same motion on the opposite side.
The exercise should be similar to running in place.
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Perform one minute of butt kicks.
In a speedy fashion, bring your right knee up toward your chest before bringing it back behind you.
Then, bring your left knee up toward your chest, and continue to alternate sides for one minute.
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The hollow rock begins with you lying flat on your back on a workout mat.
Bring both arms up next to the sides of your head.
Extend and raise your legs.
Keep your lower back flat on the mat, activate your core, and point your toes.
Next, “rock” your body upward so you’re in a seated position.
Then, lower both legs as you descend to the starting position.
Complete 20 reps of hollow rocks.
Burpees start by planting your feet shoulder-width distance apart on the ground.
Activate your core as you squat down and assume a high plank.
Plant both hands on the ground and have your legs extended behind you.
Then, as you press back up, jump both feet forward so they’re close to your hands.
Explosively jump up, and raise both arms overhead.
Position your hands at the back of your head.
Bend both knees, and lift your feet off the floor.
Return to the starting position, then perform the same movement on the opposite side.
Press through your feet so that jump up.
You should land back in the squat position when you come back down.
Alternating Boxing Punches
Maintain a straight upper body for alternating boxing punches.
Begin by punching your left hand forward.
Return it to the start position, and punch your right hand forward.
Press your hips back, and descend into a squat until your thighs become parallel to the floor.
Then, twist your torso to the right side.
Return to the center, and press through both feet so that rise back up.
Perform the same motion, but this time, twist to your left side.
Your palms should be on the mat, and your legs extended behind you.
Raise your head and upper chest off the ground.
Complete 10 cobra pulses.
Perform 15 reps of each exercise, and repeat until you hit five minutes.
“This allows you to get the lower body, core, and upper body into your workout.
Squats
To set up for squats, plant your feet shoulder-width or hip-width distance apart.
Extend your arms in front of you, or keep them at the sides of your body.
Descend into a squat until your thighs become parallel to the ground or lower.
Then, press through your feet to rise back up.
Bend your knees as you descend into a lunge, all while maintaining a straight upper body.
double-check your front knee doesn’t travel beyond your toes.
Then, press through your front heel to return to standing.
Bring your back leg forward to get to repeat the same movement on your other side.
Bend both elbows as you gradually lower your chest toward the floor.
Crunch your upper body up toward your knees.
Then, lower back down.
