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How many times have you said that you don't have enough time to work out? If you're like most non-exercisers, you say it all the time. But if you're serious about reaching and maintaining your goal weight, you need to find time to exercise. Here's the good news: You can still reap the benefits of exercise in just five minutes each day.1 Read on to learn how.

Can a 5-Minute Workout Be Effective?

Rob Fletcher, the creator of "America's Next Great Trainer (ANGT)," says that a simple 5-minute exercise routine can make a big difference. In an interview conducted in 2015, he said that he challenged his clients to a seven-day jump-start challenge, where he asked them to set aside just 5 minutes each day to work out. He said this simple commitment helped to ignite healthy habit changes and promote a positive confidence boost.

Calories Burned in a 5-Minute Workout

Strong female boxer doing plank exercise with dumbbells at gym
Hero Images / Getty Images

So, how many calories can you burn during a five-minute workout? It depends on how hard you work. Fletcher says that you can burn up to 20 calories per minute with a high-intensity interval workout.

But the real benefit comes after the workout is complete. An intense 5-minute workout can help you burn more fat all day. Fletcher says that you experience the "afterburn effect" for up to 48 hours after an intense workout.

Exercise physiologists call this post-exercise oxygen consumption (EPOC). In simple terms, it means that your body consumes more oxygen and burns more fat and calories in the hours following an intense workout.2

Even after a workout of only 5 minutes, fat-burning benefits continue for the rest of the day.

There are a few things you should do to set up your 5-minute workout for weight loss. First, you should make sure that you are healthy enough for vigorous activity. Check with your doctor if you haven't exercised in a while if you have any injuries or concerns about your health. Next, make sure that you are properly equipped for your fitness level.

A beginner fat-burning mini-workout doesn't require any special equipment. Most of the activities can be performed using your own body weight as resistance. But as you progress and become more fit, Fletcher suggests that you add medicine balls, dumbbells, or resistance bands to further enhance your "fat-burning furnace."

Before you do this workout developed by Fletcher, you may want to familiarize yourself with each of the exercises. Most of the activities in this mini workout are self-explanatory but check the links and images if you need further guidance. Remember to modify as needed when you're first starting out.

5-Minute Weight Loss Workout #1

Do each exercise for 1 minute. Rest 15 seconds between each activity.

The second 5-minute weight loss workout suggested by Fletcher is based on repetitions, not on time. Again, modify if necessary when you're first starting out. And remember to add resistance (dumbbells, resistance bands, or a medicine ball) as your fitness level improves.

5-Minute Weight Loss Workout #2

Perform 12 repetitions of each exercise. Repeat the sequence as many times as possible in 5 minutes.

5-Minute Workout Tips

Even though you should be able to do some kind of physical activity every day, there will be occasions when you simply can't get the five-minute workout completed. So, should you ditch the weight loss workout plan completely? "Absolutely not!" says Fletcher.

"Never give up," he says. "The key is consistency. However, things do happen and days will be missed." He suggests that you refocus and stay the course. He also emphasizes the importance of healthy post-workout nutrition. He says that eating the right foods after exercise will help to keep you satisfied, so that your weight loss plan stays on track.

More 5-Minute Workouts

If you enjoy 5-minute workouts and you're in the market for new exercise tools, find a tool that provides workouts on the go. Many new tech tools provide watch or ear-based sessions. For example, the Jabra Sport Coach wireless buds might be a good investment.

The Bluetooth-enabled earbuds connect with the Jabra Sport Life app and provide a series of guided mini-workouts that you can do while you listen to music. The weight loss workouts range from 3 to 6 minutes and can be modified or customized based on your fitness level and goals.

You can also use the app and the earbuds to track and coach you through your other favorite activities like running, biking, or walking. Several Fitbit products like the Versa and Ionic also provide exercise tools so you can get a 5-minute workout right on your wrist.

There are also great fitness tools that you can keep at home for a quick workout when you have a few minutes to spare. Consider Crossrope, a set of sharply designed jump ropes that comes with an app that provides short, intense, but easy-to-follow workouts. Pair the cardio workout with Stealth core trainer for a total body workout in minutes.

But you don't have to spend any money to create your own mini 5-minute workout. Simply put together a few of your favorite physical activities and time yourself as you complete them. You can jog up the basement stairs, lunge across your living room or hold a wall squat while you talk on the phone. You can even turn your housecleaning routine into a calorie-burning session.3

As Rob Fletcher says, the key is consistency. Try to complete some type of activity each day to burn enough calories, so that you reach and maintain a healthy weight.