Warning: This 5-Move, 5-Minute Workout May Destroy You
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One of my favorite local San Francisco studios has to be Salt. The women-owned studio offers a variety of classes, some that incorporate barre and kickboxing, and others that are hardcore HIIT classes that will leave you dripping in salty sweat. I love the community aspect and that each and every workout leaves me the perfect amount of sore.
During my most recent class, we were tasked with a pretty grueling HIIT circuit after an already intense 45 minutes of class. I won't lie; there was a moment during the 50th burpee when I actually felt like I might throw up. Dramatic, maybe, but it was that hard. The beauty of this little circuit is that it lasts all of five minutes, yet you feel like a total badass once it's over. It requires no equipment, and you can do it just about anywhere. For days when you want to add an extra little something to an existing workout or you just want to fit in something quick but effective, I highly recommend adding this to your rotation.
The Workout
This is a ladder workout, consisting of three rounds. During round one, perform each move for 30 seconds without taking any breaks between exercises. During round two, perform each move for 20 seconds. During your last and final round, perform each move for 10 seconds. To make the workout most effective, you should challenge yourself to go hard and fast during each round. Between each set, allow yourself a quick break to take a sip of water and towel off, but limit your breaks to 30 seconds.
The Moves
- Fast feet
- Side skaters
- Squat jumps
- High knees
- Burpees
Keep reading to see more detailed instructions on each of the moves.
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Fast Feet Shuffle
- Keeping your weight on the balls of your feet, scissor your legs front and back.
- This is quick footwork, and it should be light and fast. Pump your arms to keep the speed of the feet up in tempo.
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Side Skater
- Start in a small squat. Jump sideways to the right, landing on your right leg. Bring your left leg behind you, but don't let your left foot touch the floor. Keeping your chest up, deepen the bend in your right knee to work your glute muscles even more.
- Reverse direction by jumping to the left, leading with your left leg and allowing your arms to swing to the sides as you jump sideways, landing on your right foot. This completes one rep.
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High Knees
- Run in place while lifting your knees high to the level of your waist. Engage your abs as the knee comes up.
- Pump your arms to warm up your upper body.
If this move is too hard on your knees, try doing butt kicks instead.
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Squat Jump
- Start in a squat with your arms by your sides.
- Swing your arms to the ceiling and jump.
- Land quietly as you return to the squat position. This completes one rep.
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Burpees
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to a plank.
- Jump the feet forward to the hands and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
You can eliminate the push-up or jump to make the move easier.