5-minute workouts to help you get fit, fast

How to get in shape when you’re short on time

Girlfriend Contributing Editor / January 31 2017

Let’s be real: no one likes to slog it out at the gym for hours and hours. And even if you did, it can be hard to find the time. Enter High Intensity Interval Training (or HIIT). The choice workout of Hollywood’s fittest –think Gigi Hadid, Kendall Jenner and Karlie Kloss – HIIT describes any workout that alternates between intense bursts of activity and rest. We enlisted the help of personal trainer Jake Lynch to suss out the best exercises to have you fighting fit, fast. Try them three times a week to see results.


30 seconds of boxing

Boxing is great for raising your heart rate quickly. Begin with your left leg in front of your right, slightly apart. Aim for 30 seconds of jabs. Include more powerful hits by using the hips to follow the punch. This total body exercise will use just about every muscle, particularly the arms, shoulders and core.


12x squats

Stand with feet just past shoulder-width apart and arms out in front. Squat down as if you are going to sit. Keep your back straight and back and eyes focused forward. Repeat 12 times.


10x push-ups

Start on the floor with hands positioned a bit further than shoulder-width apart. Push your body up while keeping your back straight and your head in a neutral position. If you feel like your triceps (back of your upper arms) and pectorals (think under your boobs) are getting a workout, you’re doing it right! If you’re struggling with a full push-up, don’t worry –just start with knee push-ups instead. Aim for 10 repetitions.


5x box jumps

If you’re just starting out, use a small elevated area like a step instead of a bench (you don’t want to injure yourself). Stand with your feet just over shoulder-width apart in a semi-squat position. Swing your arms from behind you to above your head and jump on top of the step in front of you. Start with a small height and gradually go higher as you gain more confidence. This is a high-intensity exercise, so aim for five reps.


8x Bulgarian split squats per leg

Start with one foot on a small box (or even a step), about shin height, and the other foot in front. Remain upright and slowly squat, keeping the torso straight. Aim for eight to 10 repetitions per leg.


Side plank, 15 seconds per side

Keep your body in a straight line from head to feet with one arm holding you up under your shoulder (use your elbow if this is difficult). If you can feel your obliques (the muscles on the side of your stomach) working, then you’re doing great. Don’t let your hips drop. Hold for 15 seconds on each side. Rest for one minute and repeat entire circuit three times.

Want to know how celebrities stay in shape? These are the workouts they love.

For more body & health inspo from Girlfriend, check out girlfriend.com.au

Main image credit: @annaheinrich1

Chelsea is BEAUTYcrew’s Contributing Editor. She has a sweet spot for anything that claims to make skin glow and won’t leave the house without a slick of mascara. Chelsea has 10 years of experience as a beauty editor and her words can be found on BEAUTYcrew, Women’s Health, Daily Addict, The Joye and Primped.

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