Skip Nav

5-Minute Workout

A 2-Move, 200-Calorie-Burning Workout in Just 5 Minutes

With this no-excuses routine from Self, you'll squeeze in a killer head-to-toe, fat-blasting workout no matter how busy you are.

Source: Thinkstock

A quality sweat session in five minutes? Yep. The proof is in this quickie firm-and-burn routine created by Dasha Libin. Russian-born Libin (her grandfather taught kettlebells to the Soviet Army!) is the co-owner of Anderson Martial Arts in New York City and the creator of Kettlebell Kickboxing. She has more than a decade of training in Muay Thai, Jeet Kune Do, Filipino Martial Arts, and Brazilian Jiu-Jitsu and a Master's degree in sports science. So, yeah, pretty much, she knows her sh*t.

The Plan

Libin calls this routine Martial 2s, or 20-2. The secret sauce: efficiency. You'll alternate between two exercises (detailed below), consecutively. No rest between sets and reps!

For your first set, you'll complete each exercise for 20 reps. For your second set, you'll complete each exercise for 18 reps. You'll continue by reducing by 2 reps every set until you get to 0 or your 5 minutes is up — whichever happens first. Confused? This chart will clear things up.

Warning: You may find it super difficult or impossible to get all the way down to zero on your first attempt. But that's the beauty of it! The next time you try it, you'll most likely get a little further along.

"It's an awesome challenge and a great source of motivation to continue to progress until you reach the zero goal," Libin says.

Why It Works

You might be thinking, how can a 5-minute workout with only two moves actually be that good? And we don't blame you; it does seem a little too-good-to-be-true. But hear us out: For toning, the key is compound moves (they work multiple muscles at once) that balance each other out (so you don't overload a muscle group). For burn, the HIIT (high intensity interval training) protocol is scientifically proven to zap mega calories fast. Plus, it'll fire up your metabolism so you continue to burn calories after the workout.

Trainer Tip

It's five minutes out of your day. Try to get through it without a break. Do so and you may burn up to 200 calories. "Just breathe into your nose and deep into your belly as you push your body to finish the drill strong," Libin says.

And take notes. Each time you do this, record how far you got, so you are aware of your progress. "You'll see your body adapting and getting the benefit of new strength, cardio and endurance," Libin says.

The Moves

High Pull

Source: Jaclyn Emerick

Stand with feet hip-width apart, one 15-pound dumbbell in hands at chest with elbows bent (as shown on left).

Bend knees slightly and hinge forward from hips 45 degrees, sit your butt back (do not squat!), and straighten arms, extending weight toward floor (as shown center), to start.

Quickly pull weight overhead, bending arms at chest, in one swift motion (as shown on right).

Return to start and repeat quickly for reps.

Swing Through Leg Switch

Start in plank (as shown).

Step left foot up to outside of left palm (as shown).

Source: Jaclyn Emerick

Use your momentum and strength to jump and switch the legs, bringing right leg up and outside of right hand (as shown).

Continue jump-switching feet up to hands quickly for reps.


Your Cheat Sheet

More from Self.com:

Latest

Download our new Selfie app!

Go to App Store
+