5-minute Core Workout: No Equipment Needed

In today’s fast-paced world, busy professionals need to stay sharp, focused, and energized to tackle the day ahead. That’s why we’ve designed this quick and effective 5-minute core workout specifically tailored for busy executives like you. Strengthen your core, improve your posture, and boost your productivity with these targeted exercises that you can do right from your office or home. People always ask me what I do and assume I spend hours in the gym, but just like you I have a real job and don’t have time. The secret is that is not what it takes – it is about working smarter, not harder. So follow along with my 5 minute workout that you can do anytime, anywhere, in 10 simple moves.

My 5-minute core workout

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With packed schedules and frequent travel, finding time for fitness can seem like an impossible feat. But it’s not! You can get an effective workout in less than 5 minutes. If you need evidence, check out my article summarizing the research here.

I have written about fitness for years, but now I want to actually demonstrate what kind of workouts I do “on the fly.” I do this one on the balcony of my hotel room, if one is available, but this is something you can easily do in the room. If you don’t have a mat, you can do it at the gym or even on the carpet. It is so easy to finish quickly and what I like about it is no head contact with the floor, so no messed up haiir.

Breakdown of the moves

Here is a breakdown and guide to the moves in the video:

  1. Forearm Plank (30 seconds): Begin in a plank position with your forearms on the ground, elbows directly below your shoulders. Engage your core, keep your body in a straight line from head to heels, and hold for 30 seconds.
  2. Star Plank (15 seconds each side): Transition from the forearm plank to a side plank position, lifting one arm toward the ceiling and stacking your feet. Keep your body in a straight line and hold for 15 seconds. Switch sides and repeat.
  3. Yoga Plank Flow (1 minute): Start in a high plank position with your hands directly under your shoulders. Engage your core and exhale as you shift your weight back, lifting your hips toward the ceiling into a downward dog position. Inhale as you return to the plank position. Continue flowing between plank and downward dog for one minute.
  4. X Plank (30 seconds): From a high plank position, open your legs wider than hip-width apart and spread your arms wider than shoulder-width apart, forming an “X” shape with your body. Hold for 30 seconds, engaging your core and keeping your body stable.
  5. Side Plank (30 seconds each side): Transition to a side plank position, balancing on one forearm and the side of one foot, stacking your feet or staggering them for balance. Keep your body in a straight line from head to heels and hold for 30 seconds. Repeat on the other side.
  6. Side Plank Dip (15 seconds each side): While in the side plank position, lower your hip toward the ground without letting it touch, then lift it back up. Repeat for 15 seconds on each side.
  7. Reverse Plank (30 seconds): Sit on the ground with your legs extended in front of you and your hands placed shoulder-width apart behind your hips, fingers pointing toward your feet. Lift your hips toward the ceiling, creating a straight line from head to heels. Hold for 30 seconds, engaging your core and pressing through your palms.
  8. Tricep Dip (1 minute): Remain in the reverse plank position and bend your elbows to lower your body toward the ground, then straighten your arms to return to the starting position. Continue dipping for one minute, focusing on engaging your triceps and core muscles.
  9. Rest in Reverse 4-Legged Plank (30 seconds): Lower your hips to the ground, bend your knees, and shift your weight back, resting in a reverse tabletop position. Hold for 30 seconds, focusing on deep breaths and releasing tension in your muscles.
  10. Repeat on the Other Side: Transition back to a high plank position and repeat steps 2-9 on the other side of your body.

Congratulations! You’ve completed a quick yet effective core workout designed to keep you strong and energized, no matter where your travels take you. For more fitness tips, nutrition advice, and holistic wellness resources, visit DAO Fit Life and dive into our book, “Business Class Fitness,” for a comprehensive guide to optimizing your health in the corporate world. Keep prioritizing your well-being, and remember, a strong core leads to a strong foundation for success in both business and life.

Other ab workout options

I have a whole playlist on my YouTube channel with my favorite ab workouts compiled so be sure to check it out:

Ab workouts

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10 Minute workouts

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