5 Minute Best Couch Potato Exercises To Get Your Body Moving: Your body needs time to relax and heal, there is no question about it. You also need to get adequate activity, whether it is by jogging, cycling, or adopting the newest fitness fad.
According to Jumpstart by WebMD, inactivity and sedentary lifestyles can really lead to major health problems like heart disease, type 2 diabetes, high blood pressure, stroke, and several cancers. Because of this, we are offering a quick five-minute workout for couch potatoes that will get your body moving.
We are well aware that if you haven’t been exercising recently and aren’t in the best of condition, working out might be difficult. Thankfully, even a little amount of activity each day may be a fantastic way to begin—and possibly even fall in love with—your road toward fitness.
If we’ve sparked your curiosity, get up off the sofa and get ready for this quick exercise with certified personal trainer, nutritionist, and behavior change specialist Maggie Jenson. You heard correctly! Five minutes is all it takes to complete a “effective full-body burner” that will encourage everyday exercise. Trust us, you’ll also enjoy yourself.
“This exercise is an EMOM! You should set your timer for five minutes using this acronym, which stands for “Every Minute on the Minute.” You will begin the subsequent activity at the start of each minute “Explained by Jenson. Spend the remaining 30 seconds, if you “maxed out” your repeats at 30 seconds, skipping rope—with or without the actual jump rope, whatever is easiest and safest for you.
Are you prepared for this workout for couch potatoes? Then start your clock, and let’s go!
Squat Thrusters
Jenson advises starting with a minute’s worth of squat thrusters. Maintaining a shoulder-width spacing between your feet, assume the same position you would in a standard squat. A set of dumbbells or two water bottles can be used in place of your toes, but make sure they are facing slightly outward. Just that each thing weighs the same is crucial.
Hold the weights up by your shoulders as you squat back. Then, squeeze your glutes as you stand up. Lift the weights over your head at the same time until your arms are straight. As you lower the weights back to your chest, exercise control. After that, squat down till you are in the starting position to complete one rep.
Reps should be performed till the minute is up. Perform as many squat thrusters as you can if you are unable to complete one minute of them, then switch to jumping rope for the remaining time.
Planked Hip Drops
Perform as many planked hip dips in the span of 60 seconds as you can during the second minute of your couch potato exercise. This time, hold a plank position while keeping your elbows on the floor, or maintain your arms straight while placing your hands on the floor.
Press your toes into the ground and rotate your hips by lowering one side at a time while bracing your abs and activating your core. The major objective here is to concentrate on controlled motions rather than getting your hips to touch the ground.
Alternating Side Lunges
Alternating side lunges are the exercise you’ll do in the third minute, which adds a subtle but effective tweak to a classic.
Stand up straight and cross your arms over your chest or lay your hands on your waist. As you lunge, extend one leg to the side. As you do this, your chest will go forward, allowing you to push back with your butt. To get back to a standing posture, push into your foot and then push off. Continue to alternate by performing the same motion with the other leg. Make as many repetitions in a minute as you can, just as with the previous exercises.
Reverse Burpee
Even though reverse burpees start with you lying on the ground, you won’t be taking a break during the fourth minute of your workout. As an alternative, tuck your knees into your chest. Bring your feet to the floor and raise your body with a powerful push from your abs. You should have the momentum to descend into a squat and then ascend to standing as your feet descend and your body ascends. Consider including a leap at the top.
When you’re finished, pull your body down into a squat to perform the exercise in reverse. From there, sit up and allow your body to recline before lying back down.
One rep consists of both going upward and downward, and you should perform this for a full minute.
Explosive Tricep Dips
Explosive tricep dips are the best exercise for the fifth and last minute of this couch potato exercise.
Place yourself next to a bench, sofa, or other sturdy object. With your fingers pointing forward, place your hands on the edge of the stable surface. Maintain a short distance in front of the sofa or bench and pretend to “sit” there.
Bend your elbows to lower yourself once you’re in place. Once you’ve gotten as low as you can, push yourself back up until your elbows are straight. Use a controlled motion to go down and a “explosive” action to come up as many times as you can. Keep in mind that you should really lift both hands off the bench or couch.
Jenson continues, “This may not be something you can do on day one, but stay at it and you’ll see the progress in no time,” in reference to explosive tricep dips.
