Trainers Share Their 5-Minute Exercises

Goddess Squat Pulses

Goddess squat pulses need a broad sumo squat with pointed toes. Inhale and raise your arms. Exhale and stoop low. Lower your hands to your heart. Repeat many repetitions while pulsating and breathing normally, then pause at the bottom of your squat and breathe freely. Your arms can also be extended at your sides.


Squats also appeal to Row House senior master coach Michelle Parolini. I adore bodyweight squats since they are one of the most comprehensive workouts," says Parolini. You'll train quads, glutes, core stability, calves, hamstrings, abductors, and adductors.

Burpees with Pushups

Burpees are great rapid hits that get your blood pumping, work the whole body, and can be regressed or progressed as needed."

Place your feet shoulder-width apart. Put your hands behind your shoulders and thrust your legs out behind you in a high plank. Do a pushup. Jump both feet up to meet your hands to squat as you stand up. Jump up explosively with your arms aloft.

Dead Bug

Lay on a table to conduct the dead bug. Create resistance by pressing your right hand against your right knee and your knee into your right hand. Consider your breath while you slowly lengthen your opposing arm and leg.

"Keep the lower back on the floor. One of my favorite workouts to cure my diastasis recti after delivering a kid is one I do practically everyday."

Jump Squats or Goblet Squats

jump squats to a five-minute workout to test it. "In the second half of my cycle (Luteal and Menstrual Phase), I will switch to goblet squats with a heavy weight to work the lower body without cardio

Squat with your hands at your heart. Push through your feet to jump and draw your hands down to your sides. Return them to center as you squat.

Single-Leg Deadlift to Back Row

With weights of your choice, step back into a staggered stance, bending your front leg slightly and putting most of your weight on your front foot. Hips should be gradually hinged forward to maintain a neutral, extended spine.

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