New research suggests that a short, simple routine may make an impact on improving your strength and mental health. Just five minutes a day of focused bodyweight exercises helped sedentary adults feel stronger and more energized in a matter of weeks.
The study, published in the European Journal of Applied Physiology, found that a handful of controlled movements improved endurance, flexibility, and well-being in adults aged 32 to 69. Here, we’ll cover what the program involved, what results the researchers observed, and how you can try the same routine at home.
A 5-minute routine with proven results
The program tested by researchers was straightforward. Twenty-two inactive adults completed a two-week control phase before beginning a four-week daily exercise plan. Each session lasted just five minutes and required no equipment beyond a chair and a bit of floor space.
Participants performed four basic bodyweight moves: chair squats, wall push-ups, controlled reclines against a chair, and heel drops from a step. The emphasis was on moving slowly, especially during the lowering phase of each exercise. This type of tempo training increases muscle engagement and makes even simple exercises more effective.
Despite the short time commitment, the results were striking. Push-up strength improved by 66%, and sit-up endurance increased by 51%. Overall strength, measured through an isometric mid-thigh pull, rose by 13%. Flexibility improved by 9%, and participants showed lower heart rates during a step test, suggesting improved cardiovascular health.
The mental outcomes were just as promising. Well-being scores improved by 16%, and participants reported a 20% increase in subjective vitality. While there were no major changes in body composition or blood pressure, the improvements in strength, stamina, and mood highlight the impact of consistent routines.
How to try the 5-minute routine at home
If you’re interested in giving this approach a try, you can follow the exact sequence tested in the study in under five minutes. This makes it a realistic option for people who are new to exercise or those who struggle to fit longer workouts into a busy schedule. Here’s the routine:
- Chair squats (10 reps): Sit back toward a chair as if you’re going to sit down, then stand back up.
- Wall push-ups (10 reps): Place your hands on a wall at shoulder height and perform a push-up with controlled movement.
- Chair reclines (10 reps): Sit on a sturdy chair, cross your arms, and slowly recline your torso backward before returning upright.
- Heel drops (10 reps): Stand on a step with your heels hanging off the edge, then slowly lower your heels down and lift back up.
The key is to move with control, focusing on the lowering phase. That’s what makes the exercises more effective in a short amount of time.
If you already have a regular fitness routine, this workout may feel too light, but it can be a useful starting point for beginners or a quick reset for busy days. It may also be a good introduction for friends or family who are hesitant about structured exercise. A daily five-minute effort won’t transform body composition overnight, but as this study shows, it can improve strength, mobility, and mental well-being in a surprisingly short time.