20 Minute on the Go Workout

No gym? No problem! Whether you’re on vacation, traveling for work or just running short on time, an effective 5 minute workout is great for increasing your energy levels, blasting some calories, increasing your flexibility, increasing strength and helping you stay active. Whether you’re in a hotel or at home you can blast through this quick routine. No weights or accessories are needed for this easy way to burn calories, build strength and lose fat. This routine will help energize you and keep you from feeling sluggish throughout the day. Use a yoga mat for these poses.

berry smoothie

Start with a Light Warmup

Take a 5 minute brisk walk around the block, hotel or any other safe area available to you.  If there’s nowhere you walk, you can march in place. 

Work Your Legs and Glutes

Do 10 squats, then 30 lunges while alternating legs and repeat the sequence 5 times.

Work Your Abs and Core

Do 30 crunches and then hold a dolphin plank for 1 minute. Repeat the sequence 5 times.

Jog for 5 Minutes

Jog or march in place to get some cardio in.

Work Your Entire Body and Mind

Hold each yoga pose for 20 seconds each and repeat 5 times. 

dolphin-pose

Warrior I Pose

Start in a standing position with your feet about shoulder distance apart.  Take a step forward so your feet are about 3 or 4 feet apart.  Raise your arms perpendicular to the floor and reach your hands toward the ceiling.  Gaze forward and breathe deeply into your belly and chest. 

Warrior I Yoga Pose

Downward Facing Dog

Start on your hands and knees with your palms and fingers spread out and your toes turned under.  Exhale as you lift onto your toes and start to straighten your legs but do not lock them.     

downward facing dog

Extended Triangle Pose

Start in a standing position with your feet shoulder distance apart.  Take a step forward so your feet are 3 or 4 feet apart.  Raise your arms so they are parallel to the floor and put your palms down.  Exhale and extend your torso slowly over your right leg while keeping your arms at your sides.  Rest your right hand on your shin, ankle or on the floor depending on your flexibility.  Stretch your left arm toward the ceiling in line with your shoulders.

Boat Pose

Sit on the ground with your knees bent and your feet flat on the floor.  Lean back slowly while engaging your abdominal muscles and lift your legs until your body forms a V shape.  Relax your shoulders and keep your back straight.  Stretch out your arms with your palms facing in.  Breathe in slowly and deeply filling your chest with air.  Breathe out slowly.  Be aware of how you are feeling, focus on your body in this pose and how you feel in this moment.   This pose stretches and strengthens your hip flexors and abdominal muscles.

Cool Down

Cool down with some light stretching and walking.

boat pose yoga

References

  • Yoga Journal.  Boat Pose.  (2007, August 28).  Retrieved from yogajournal.com.
  • Yoga Journal.  Downward-Facing Dog Pose.  (2007, August 28).  Retrieved from yogajournal.com.
  • Yoga Journal.  Extended Triangle Pose.  (2007, August 28).  Retrieved from yogajournal.com.
  • Yoga Journal.  Warrior I Pose.  (2017, April 12).  Retrieved from yogajournal.com.