5 Minute Fat-Blaster

by Brittany on September 6, 2011

I am the short-workout queen.

If you’ve been reading for a while, you probably already know that I used to suffer from my own little case of cardio addiction. For several years, I was stuck in the mindset that I needed to work out for hours on end to achieve any type of progress or to see any results.

After I discovered Bodyrock & HIIT workouts, all of that went down the drain. I saw results faster than ever before, and was spending less than half of the time I would’ve normally spent at the gym.

Keeping in mind that I might be hitting up a Zumba class tonight, I was more than happy with a high intensity 5 minute workout to start my day.

(Remember when I mentioned that I’m always left with the leftover oversized shirts at races? Well my t-shirt from last year’s Miracle Miles 15k was no exception…)

2011-09-06 bigshirt

5 Minute Fat Blaster

This quick workout is only 5 minutes long and is the perfect quick burst to spike your heart rate on a busy day!

** If you have an interval timer, set it for 10 rounds of 2 intervals: 5 seconds and 25 seconds. The 5 seconds will be your rest period, and the 25 seconds will be your activity period

** If you do not have an interval timer, watch the clock & try to get your timing as close as possible to 5 seconds of rest and 25 seconds of activity


5 seconds- Rest

25 seconds- Standard Burpees

5 seconds- Rest

25 seconds- Standard Push ups or Modified push ups

5 seconds- Rest

25 seconds- Alternating Side burpees

5 seconds- Rest

25 seconds- Floor Tricep Dips

5 seconds- Rest

25 seconds- High Knees

Repeat this entire circuit 2 times.

And per request, a printable version:

I spent my morning trying to coax myself into starting Night for one of my classes, but unfortunately I wasn’t as persuasive as I had hoped to be.

bigshirt 004

I did manage to persuade myself to snack on a rice cake with jelly,

bigshirt 001

and to prep one giant spinach salad beast.

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Spinach, diced tomatoes, avocado, chickpeas, balsamic vinegar, and ginger dressing. At first I was going to make this into a Greek-style salad with Kalamata olives & all, but the brand new ginger dressing in my fridge was calling my name and I couldn’t escape.

Now I’m off to Costco with Will to invest in some greenery :)

A bit to think about: Which do you prefer– long endurance workouts or short high-intensity workouts?

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{ 27 comments… read them below or add one }

Andrea @ Vegvacious September 6, 2011 at 1:03 pm

I’m off to my first Zumba class of the year tonight too — too bad we weren’t going to the same one :-D
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Jessica @ Sushi and Sit-Ups September 6, 2011 at 1:11 pm

I like to alternate between short, high intensity workouts and longer ones to keep things interesting. Short ones are always great when in a time crunch! I read Night in high school and absolutely loved it! Once you start, I think you’ll be able to read it in one sitting. It’s so graphic and moving. Can’t wait to hear what you think of it!
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Itty Bits of Balance September 6, 2011 at 4:09 pm

oo! Is it bad that you might have just motivated me to read it a litttleee bit more? I’ll let you know how it goes!


Sarah (everydaysapicnic) September 6, 2011 at 1:20 pm

I like a mixture of workouts. Doing long workouts all the time leads to burn-out. A 5 min workout to start your day is a really good idea – it sounds energising!
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Squirrel Snackin' September 6, 2011 at 1:59 pm

I like both types of workouts! Insanity is interval training but month 2 has me doing hour long workouts! It’s crazy. Doing hour long workouts like I used to do almost every day (turbo kickboxing) ended up just burning me out though, so I’d say a combo of both.
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Itty Bits of Balance September 6, 2011 at 4:10 pm

Wow– I’ve been wanting to do Insanity but 1 hour? I’m pretty sure I would cry.


Paula @ Eat: Watch: Run September 6, 2011 at 2:06 pm

You’re going to think I’m crazy, but I prefer the LONGER high-intensity workouts. The longer low-intensity ones drive me crazy! The high intensity keeps me interested in the workout, and the longer workout lets me have a cupcake. And by longer, I mean 45 minutes or so.
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Itty Bits of Balance September 6, 2011 at 4:11 pm

Haha I don’t think you’re crazy! Just all the more hardcore ;)

I can’t handle long low-intensity workouts either– I feel like I’d rather be sleeping (which wouldn’t be a lie)


Kathryn @ Flopoodle September 6, 2011 at 2:08 pm

I’m becoming a huge fan of the mini workouts lately. If I’m working at home and need a quick mental break, I love busting out a few situps or push ups or something. I’ve gotta try this workout you posted, too!
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Sarah @ Feeeding Brain and Body September 6, 2011 at 2:23 pm

Looks like an awesome workout, I’ll have to try it out :) I love costco, have an amazing time!
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nikki September 6, 2011 at 2:27 pm

I’m a HIIT girl… get it in, and get it done… or I wont do it! I found it so hard when I did my half to get in the long workouts into my day of working, kids, and well, a life!
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Ben@ShirtlessBen.com September 6, 2011 at 3:10 pm

Wow that salad looks amazing right now! its funny that you have a huge miracle miles shirt, my miracle miles shirt is like 2 times to small for me.
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Itty Bits of Balance September 6, 2011 at 4:12 pm

haha I vote that a trade is in order!


jamie @ cueyourlife September 6, 2011 at 3:11 pm

Helllllooo spinach salad! That looks Delicious! “Night” is a really quick read once you get into it. Good luck!


Julie H. of Spinach and Sprinkles September 6, 2011 at 3:34 pm

Short workouts for sure!!! I like to start my day off with a workout because if I am too tired at the end of the day, at least it is already done… I like these circuts! Great idea!
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Madeline (Food, Fitness, and Family) September 6, 2011 at 3:38 pm

I LOVED Night. It is one of those books that when you do start it you won’t be able to put it down.

I am going to love short high-intensity work outs to do while baby naps :)
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Itty Bits of Balance September 6, 2011 at 4:13 pm

I’m so glad you liked Night– hearing good reviews about it is actually making me want to start reading :D


Erica @ For the Sake of Cake September 6, 2011 at 3:59 pm

I like workouts that are right in the middle! :-) Not too short, but not hours either!
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Tracy @ Tracy's Treats September 6, 2011 at 4:16 pm

Night is a really great book. I read it a long long time ago, but I remember it being pretty intense. Nonetheless I couldn’t put it down once I started!
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Emma @ Microcosm of Life September 6, 2011 at 4:18 pm

Haha I always used to get oversized t-shirts when I worked in an on-campus restaurant…we would get the leftovers from whatever sponsored event they had, and were always xxxxxxxxL or something ridiculous.

Not gonna lie, “Night” is a downer. Major downer. Absolutely worth reading, though.


Kat September 6, 2011 at 5:09 pm

Night is a great book. It will tug at your emotions for sure especially since it’s a true story!!!


Jen @familyfoodfitnessandfun September 6, 2011 at 5:24 pm

Sounds like a good workout! I used to only do cardio too and saw no results! It’s not until I started strength training and HIIT’s that I saw the results :)
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Cait @ Cait hates Cake September 6, 2011 at 5:36 pm

I prefer short, high intensity workouts. Get in, get sweaty, and get out. I’m taking a Zumba class for the first time ever in about a half hour. Can’t wait!!
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Kristen @ notsodomesticated September 6, 2011 at 5:37 pm

For some reason, I prefer long endurance workouts. Call me crazy. I have no idea why. But I know that I need to mix things up a bit!! :P


Emily @ Glitz Glam Granola September 6, 2011 at 5:58 pm

Ohh I love this short workout!! I will definitely be giving it a try tonight! I feel like I’m so busy that short workouts are really the way to my heart! Plus, I’m starting to realize that if I can get a quick workout in at home, it saves me so much extra time in going to the gym! Yay for zumba! I might go to Dance Works tonight myself :)


Lindsay@ In Sweetness and In Health September 6, 2011 at 6:22 pm

I like a mix of both! But, I also never do really long workouts- an hour and under is plenty for me :)
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Nikki September 6, 2011 at 10:04 pm

I think I need to jump on the short workouts train. I just don’t have time for longer workouts like I used to!
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