The "5-Minute Holiday Hustle" Workout

This high-intensity, five-minute circuit is designed to be done anywhere with no equipment. Repeat the circuit 2, 3, or 4 times to create a 10-minute, 15-minute, or 20-minute workout!

Perform each exercise for 40 seconds, followed by 20 seconds of rest/transition.

Time	Exercise	Challenge/Weight Options
0:00-0:40	Squats	Hold a dumbbell, kettlebell, or household object (e.g., a laundry detergent bottle) at your chest (goblet style).
0:40-1:00	Rest/Transition
1:00-1:40	Push-ups	Elevate your feet on a couch or chair to increase the angle. Place hands closer together for a tricep focus.
1:40-2:00	Rest/Transition
2:00-2:40	High Knees	Bring your knees up as high as possible. Try to pump your arms faster. Hold light dumbbells in your hands.
2:40-3:00	Rest/Transition
3:00-3:40	Reverse Lunges	Perform walking lunges if you have space. Hold a weight in each hand (e.g., water bottles, cans).
3:40-4:00	Rest/Transition
4:00-4:40	Plank Hold	Add a light weight plate or book to your upper back (carefully). Lift one foot or one arm off the ground.
4:40-5:00	End of Round 1

🎄 Adaptations for Longer Workouts

• 10-Minute Workout: Repeat the circuit 2 times total. Rest for 60 seconds between rounds.

• 15-Minute Workout: Repeat the circuit 3 times total. Rest for 60-90 seconds between rounds.

• 20-Minute Workout: Repeat the circuit 4 times total. Rest for 90 seconds between rounds.

⚠️ Exercise Disclaimer

Consult your physician before starting any new exercise program. This workout is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always listen to your body and stop immediately if you experience pain, dizziness, or shortness of breath. Perform movements with proper form to prevent injury. By participating in this exercise routine, you agree that you do so at your own risk.