A new study from Edith Cowan University (ECU) in Australia shows that just five minutes of daily bodyweight exercises can significantly improve full-body strength, flexibility, and heart health—even for people who consider themselves “sedentary but healthy.” Over a four-week program, participants performed simple moves like chair squats, wall push-ups, and heel drops, focusing on the slow “eccentric” phase of each exercise. By the end of the month, they not only gained muscle endurance and recovered faster after exertion but also reported better mental well-being and a noticeable boost in mood.
What Is the 5-Minute Home Workout Routine?
The quick 5-minute workout routine centered on four key bodyweight moves that require no equipment:
- Chair Squats: 10 slow reps, sitting back onto a chair to engage glutes and quads
- Chair Reclines: 10 repetitions, leaning against a chair back to work core and lower back
- Wall Push-Ups: 10 reps, pushing away from a wall to strengthen chest, arms, and shoulders
- Heel Drops: 10 slow drops off a step or curb to target calf muscles
Participants performed each exercise once per day, focusing on the muscle-lengthening (eccentric) portion of the movement—such as lowering slowly into a squat—to maximize strength gains and reduce injury risk.
Study Results: Strength, Endurance & Heart Health
According to Professor Ken Nosaka, a lead author of the ECU study, eccentric bodyweight training is highly effective and “more accessible to most people” because it uses just your own weight. After four weeks, all participants saw a significant increase in muscle strength and endurance, alongside improved flexibility. Heart rate recovery—how quickly the heart rate returns to normal after exercise—also improved, indicating better cardiovascular fitness. Small though the change was, it demonstrates that even a brief daily workout can enhance heart health and exercise recovery.
Is a 5-Minute Workout Enough?
Major health organizations, like the NHS and the American Heart Association, recommend at least 150 minutes of moderate exercise per week. Five minutes a day only adds up to 35 minutes, far below those guidelines. However, Professor Nosaka emphasizes that a 5-minute strength workout can serve as an “exercise snack,” lowering the barrier for beginners. “Starting with just ten muscle contractions per exercise can motivate people to build consistency and eventually scale up to longer routines,” he explains.
Top Benefits of a 5-Minute Daily Workout
- Improved Cardiovascular Fitness: Faster heart rate recovery shows better heart health.
- Increased Muscle Mass & Bone Density: Eccentric training combats age-related muscle and bone loss.
- Mental Health Boost: Quick home workouts improve mood and reduce stress through endorphin release.
- Convenience & Consistency: A short daily routine is easier to maintain than longer gym sessions.
- Accessible Anywhere: No special equipment needed—perfect for busy schedules or home exercise.
By integrating this 5-minute bodyweight exercise routine into your daily life, you can kickstart full-body strength, support cardiovascular health, and enjoy a mental uplift—all without stepping foot in a gym. Start small, focus on perfect form, and watch how simple home workouts can transform your fitness and well-being.
