5-minute Total Body Workout

The "I don't have the time" excuse doesn't fly when you can reap health benefits from a five-minute workout. In just 300 seconds, you can target every major muscle group and elevate your heart rate, which will give your metabolism a temporary boost. For today's harried stay-at-home parent or time-crunched business professional, five minutes at a time is a manageable goal, and you don't need specialized equipment. Repeat this workout four to six times a day for even greater results; a 2001 University of Arizona study supported the recommendation that brief workouts throughout the day effectively improve mood and energy levels.

Minute 1: Get Moving

In your first minute, you'll increase blood flow to your arms and legs, warming up your muscles and decreasing your chance of injury. Beginners should march in place for 30 seconds while alternately raising one hand in the air, then step side-to-side while raising arms up to shoulder height for the other 30 seconds. Intermediate exercisers can do 30 seconds of jumping jacks, followed by 30 seconds of front kicks accompanied by alternating arm front punches. Advanced exercisers should do a full minute of burpees. Go into a crouch, kick your legs out behind you so that your body is in pushup position, pull your legs back up beneath you, return to crouch position and -- finally -- jump explosively into the air with your hands up. For an added challenge, perform a pushup while in that pushup position.

Minute 2: Squat with Biceps Curl

This exercise targets your gluteals, quadriceps, hamstrings, hip flexors, calves and biceps. Beginners can complete this move with their backs against a wall to ensure proper form. If you have a set of hand weights, you can use them, but otherwise, use no weights or grab some water bottles or soup cans. Start with your feet shoulder-width apart and arms at your sides. Squat down, bending your knees and flexing your hips, as though you're sitting in an invisible chair. Don't allow your knees to go past your toes; keep your chest up and your weight pressed through your heels. As you stand, curl your arms up by bending at the elbow, palms facing up. Breathe in as you squat down, and exhale as you stand and curl.

Minute 3: Lunge to Overhead Press

This exercise targets your gluteals, quadriceps, hamstrings, hip flexors, calves, deltoids, triceps and trapezius muscles. Stand with your feet shoulder-width apart, weights in your hands, if available. Elbows are at 90 degrees with hands ups, palms facing away. As you lunge forward, keep your toes pointed straight ahead and prevent your knee from extending past your toes. After you've established balance, press your arms up overhead by extending your elbows. Return to the starting position of the press before stepping back from the lunge.

Minute 4: Bench Dip to Incline Pushup

The bench dip and incline pushup target your triceps and pectorals, respectively. If you don't have a bench available, use a step or other rigid, fixed object. Sit on the bench and grasp it at your sides. Walk your feet out away from the bench. Beginners should keep their knees bent and positioned over their heels. More advanced exercisers can straighten their legs and place heels on the floor. Slide off the bench and use the muscles in the backs of your arms to lower yourself until your triceps are parallel to the ground. Perform as many dips as you can up to 10, then stand and turn so you are facing the bench. Grasp the edge of the bench and perform an incline pushup by positioning your shoulders over your hands, straightening your legs and keeping your spine straight as you bend your arms, inhaling as you lower your body toward the bench. Straighten your arms and exhale as you push up. Perform as many as you can up to 10, then return to dips.

Minute 5: Superman to Plank

The emphasis in the last minute is on your core -- specifically, your lower back and abdominals. The Superman targets your erector spinae. Lie flat on your stomach and stretch your arms out in front of you. Keep your arms and legs straight as you lift them off the floor a few inches -- imagine you are "Superman" flying. You should feel a slight squeeze in your lower back. Hold this position for a few seconds, then lower. Resist the urge to look up; keep your neck in line with your spine. Perform 10 to 12 of these exercises, then assume the plank position. Get on all fours and place your forearms on the floor. Straighten your legs so that you are completely resting on your toes and forearms, keeping your back straight. If you are unable to hold the pose for at least 10 seconds, try a modified version. Keep your knees on the floor but your feet in the air. Alternate between the Superman and the plank until your last minute runs out.