Looking to get ready for the beach but short on time? I’ve got you covered.
This 5-minute full-body workout is perfect for busy mornings, quick sessions before work, or when you just want to squeeze in a high-intensity routine at home.
Led by Bowflex Fitness Advisor Tom Holland, this workout uses just a pair of dumbbells and combines strength and cardio for maximum efficiency.
We’re going to go through five exercises, each for 60 seconds, targeting your arms, shoulders, legs, and glutes while keeping your heart rate up.
The best part? You can do this workout anywhere, and it only takes five minutes. Let’s dive in.
1. Plie Squat with Bicep Curl
We start with a compound movement that hits both your lower body and arms simultaneously.
Begin by standing with your feet wider than shoulder-width, toes pointing slightly outwards.
Hold a dumbbell in each hand, arms at your sides.
As you squat down into a plie position, curl the dumbbells toward your shoulders.
Keep your back straight, chest lifted, and knees aligned with your toes.
Move slowly, focusing on form over speed.
- Tip: When you feel fatigue, take a short rest and jump back in. The goal is controlled, intentional movement for 60 seconds.
This exercise tones your thighs and glutes while strengthening your biceps.
By performing it slowly, you also engage stabilizing muscles, giving you a stronger foundation for the next moves.
2. Staggered Stance Front Raise
Next, we target the front of your shoulders. Step one leg forward and one leg back in a staggered stance.
Hold a dumbbell in each hand and lift one arm at a time to shoulder height, keeping the other arm down. Alternate slowly.
This move strengthens your shoulders and arms while promoting balance. Focus on controlled repetitions—avoid swinging the weights.
Each rep should engage your muscles fully.
- Pro Tip: Concentrate on form rather than speed. It’s only 60 seconds, but perfect execution will make a noticeable difference in your tone.
3. Dumbbell Row with Tricep Kickback
Now, let’s combine a back-strengthening exercise with a tricep move. Hinge slightly at the waist, dumbbells in hand, and row the weights towards your torso.
At the top of the movement, extend your arms backward for a tricep kickback, then return to start.
This compound exercise works your back, shoulders, and triceps simultaneously. Perfect for at-home workouts because you maximize muscle engagement in minimal time.
- Tip: Keep movements slow and deliberate. The more controlled the motion, the more effective the exercise.
Halfway through this 60-second set, take note of your posture and adjust if needed. Proper form ensures you’re targeting the intended muscles without risking strain.
4. Skaters (Cardio Interval)
Next, we add cardio to tone your legs and burn calories. Stand with dumbbells out of the way and jump side to side like you’re skating.
Land softly, engage your core, and focus on a fluid motion from side to side.
This is a full lower-body move that also elevates your heart rate. It’s short, effective, and gets you sweating quickly.
- Tip: Speed up to increase calorie burn, slow down for better control. 60 seconds of effort is enough to feel the intensity.
Skaters target your glutes, quads, hamstrings, and calves, while also improving coordination. It’s the perfect bridge between strength exercises in this circuit.
5. Squat with Overhead Press
Our final exercise combines a lower and upper body move for a powerful finish.
Hold dumbbells at shoulder height, squat down, and as you rise, press the weights overhead. Repeat slowly for 60 seconds.
This compound move hits your legs, shoulders, and core while keeping your heart rate elevated.
By combining a squat with an overhead press, you’re building strength, burning calories, and improving functional fitness.
- Pro Tip: Keep your core tight and back straight to prevent strain. Focus on smooth, controlled motions rather than speed.
Tips for Maximizing This 5-Minute Workout
- Quality over quantity: Each rep should be deliberate. Speed isn’t as important as proper engagement.
- Use challenging weights: Pick dumbbells heavy enough to challenge your muscles but light enough to maintain form.
- Take mini-rests if needed: Brief pauses are okay, but keep the transitions quick to maintain intensity.
- Repeat for extra burn: If you have 10 minutes, run through the circuit twice for maximum effect.
- Consistency is key: Even short daily sessions yield noticeable results over time.
Why This Workout Works
This 5-minute routine is designed to work your entire body in minimal time.
By combining compound movements, strength exercises, and cardio intervals, you’re not just toning muscles—you’re also boosting your heart rate and calorie burn.
The beauty of this workout is that it’s flexible and scalable. Whether you’re a beginner or looking to push your limits, you can adjust weights, repetitions, and speed to suit your fitness level.
After completing this circuit, you’ll feel stronger, energized, and ready to take on your day—or hit the beach!
Final Thoughts
Short on time doesn’t mean short on results.
This 5-Minute Summer Body Workout proves that consistent, high-quality effort—even in just a few minutes—can give you a toned, strong, and energized body.
Keep challenging yourself, focus on form, and watch your body transform, one quick session at a time.
For more home fitness tips and workouts like this, check out Amazon for a wide range of equipment and guidance to help you stay fit and strong.
