Building muscle doesn’t have to mean spending hours in the gym or mastering complicated routines. If your schedule is packed and time feels scarce, you can still make impressive progress with quick, effective workouts. Yes, only five minutes! By focusing on high-intensity, intentional movements, you can target specific muscle groups and start seeing results faster than you think.

Below, you’ll find five power-packed routines, each designed to fit into just five minutes. Whether you’re working on full-body strength, your core, or specific areas like legs or arms, these routines are quick enough to squeeze into a coffee break. Plus, they’re all bodyweight-based, so you can do them anywhere, anytime.

No excuses now—your strongest self is just five minutes away.

Workout 1: Full-Body Power Boost

This routine is a perfect all-rounder, designed to engage multiple muscle groups and get your heart pumping.

Routine:

Perform each exercise for 1 minute:

  1. Burpees (modified if needed): Start standing, squat down, kick your legs back into a plank, then return to standing with a small jump. For a gentler option, skip the jump.
  2. Bodyweight Squats: Stand with your feet shoulder-width apart, lower your hips as if sitting in a chair, then return to standing. Keep your core tight.
  3. Push-Ups: Do these on your toes or knees based on your ability. Lower your chest to the floor, then push back up.
  4. Mountain Climbers: Start in a plank position, drive your knees toward your chest one at a time as fast as possible.
  5. Plank Hold: Finish with a static plank, holding your body straight while engaging your core and glutes.

This five-minute workout provides a little bit of everything, making it a top choice for busy days.

Workout 2: Core Crunch

Want to carve out stronger abs? This fast-paced session focuses entirely on your core for rock-solid results.

Routine:

Alternate sides as needed and perform each move for 1 minute:

  1. Bicycle Crunches: Lie face-up, bring one elbow to the opposite knee while extending the other leg straight, and alternate.
  2. Plank Shoulder Taps: Start in a plank. Tap your right shoulder with your left hand, then your left shoulder with your right hand. Keep your hips steady.
  3. Leg Raises: Lie on your back, hands under your hips for support. Lift your legs until they’re perpendicular to the floor, then lower slowly.
  4. Russian Twists: Sit on the floor, lean back slightly, and twist your torso side to side. For an extra challenge, hold a light weight.
  5. Forearm Plank with Leg Lifts: Hold a plank and alternate lifting one leg at a time, keeping it straight and strong.

Feel the burn? This is how you build those deep, stabilizing muscles that power your entire body.

Workout 3: Upper Body Boost

Need to strengthen your arms, shoulders, and chest? This muscle-focused routine is short but mighty.

Routine:

Perform each exercise for 1 minute, using proper form:

  1. Push-Ups: Whether you start on your toes or use modified knee push-ups, focus on lowering and raising your body with control.
  2. Tricep Dips: Use a sturdy chair or step. Place your hands on the edge and lower your body down, keeping your back close to the surface, then push back up.
  3. Plank to Downward Dog: From a plank, lift your hips into downward dog, reaching back into your shoulders, then return to plank. This works your arms and stretches your upper body.
  4. Superman Lifts: Lie face-down, extend your arms overhead, and lift your arms, chest, and legs off the floor simultaneously. Pause, then lower.
  5. Shoulder Taps: From a plank position, tap each shoulder with the opposite hand while keeping your hips stable.

Short on equipment? These bodyweight moves have you covered. You’ll be feeling the pump in no time!

Workout 4: Leg Day in a Flash

Don’t skip leg day—especially when five minutes is all you need to build strength!

Routine:

Perform each movement for 1 minute:

  1. Sumo Squats: Stand with your feet wider than shoulder-width, toes slightly turned out. Lower your hips, making sure your knees track over your toes, then return to standing.
  2. Step-Back Lunges: Step one foot back and lower into a lunge, then return to standing. Alternate legs.
  3. Wall Sit: Slide your back down against a wall until your knees are at a 90-degree angle. Hold this position and focus on deep breathing.
  4. Calf Raises: Stand tall, rise onto the balls of your feet, pause, then lower back down. For extra challenge, hold light weights or water bottles.
  5. Side-Lying Leg Lifts: Lie on one side, lift your top leg straight up, then slowly lower it back down. Switch sides after 30 seconds.

This lower-body blast will leave you feeling strong and steady.

Workout 5: Fast Track to Total Strength

This routine combines big movements for maximum muscle engagement, giving you a whole-body workout in record time.

Routine:

Complete each exercise for 1 minute:

  1. Jump Squats: Start with a normal squat, but explode upward into a jump. Land softly with bent knees. Modify with regular squats if needed.
  2. Push-Up to Side Plank: Perform a push-up, then rotate into a side plank on one side. Return to push-up position and alternate sides.
  3. Lunge to Knee Drive: Step one foot forward into a lunge, then drive the back knee up toward your chest. Alternate legs.
  4. Kick-Throughs: Begin in a tabletop position. Kick one leg underneath your body while rotating slightly, then switch sides. This engages your core and legs simultaneously.
  5. Plank Jacks: From a plank, jump your feet out wide and back together, keeping your spine straight and core engaged.

This all-in-one routine delivers strength and cardio—a perfect way to torch calories and build muscle fast!