You don’t need to be a professional in fitness, but this workout by Michelle Bridges can help you strengthen your heart and improve your flexibility.

Do you want to know how much time you have to exercise? The good news is that this 5-minute High-Intensity Interval Training workout (HIIT), created by Michelle Bridges, an Australian fitness pro, can help you build lean muscle mass, increase your metabolism, and lose weight.

Michelle’s 5-minute workout comprises nine moves that will deliver several benefits. These include increasing your heartbeat, torching calories, and boosting your metabolism. The best part? Getting started requires absolutely no equipment. These exercises are easy to do anywhere: at home, at work, at home, or in the park.

Are you ready to give it a shot? Begin by jogging for 5 minutes.

Start your workout by setting a timer or using the second hand of your watch to time each exercise for thirty seconds. You should work as hard as possible during each practice and be as fast as possible from one activity to the next. You can take as many 30-second breaks as you need between exercises.

After you have completed all the exercises, do some cool-down stretches. These include slow neck rolls, bending your knees to touch your toes, standing with your arms crossed, and leaning to one side. This will help relax your muscles and increase your flexibility.

You will have completed five minutes’ worth of training. Do not worry if this is your first time doing the exercise. Your stamina will quickly build, and you’ll start to see results.

Running in a short time and with a low effort

How to Find a low step and stand in front. You can quickly step up on it and then back down, right and left, right and left — for as long as 30 seconds.

Beginner’s Tip Start slowly and increase your speed gradually as you get more comfortable with the exercise.

Booster Pump your arms for more speed and to work those arm muscles!

Basketball jumps

How to This move looks similar to jumping jacks, but you’re moving side-to-side. Take a slow, low step to the right to shoot your basketball. Bend through your legs and step your left foot in. For 30 seconds, alternate between the opposite side.

Basic Tip To protect the knees, ensure they are aligned with your feet.

Booster The lower you go, and the higher your jumps are, the more calories you’ll burn.

Fast Feet Shuffle

How to This agility move is excellent for shaping inner and outer thighs. Start with your right foot and run three steps to the right. As you lower your weight into your leg, the last step of your right foot should “stick.” Then push off with your left foot and take action back. This one should be viewed as rhythm. The timing should feel like “one, two drops and push; one and two drops and push; one and two drops and push.”

A tip for beginners To protect your knees, ensure they point in the same direction that your toes. Your shoulders should be lowered, your chest forward, and your abs in.

Booster As your fitness improves, you will be able to do more!

Jumping Jacks

How to Stand with your feet together and your arms at your sides. Jump about shoulder-width apart. Swing your arms to the side or overhead as you jump. Your knees and toes should be slightly bent. Jump again, then return your legs and arms to the starting position. Repeat for 30 seconds.

A tip for beginners To minimize jarring in your legs, land softly and ensure that your heels touch the ground. You don’t need to make loud, squealing thumps. Instead, try landing quietly.

Booster Increase your speed and see how many tasks you can complete within the 30-second time limit.

Pushups on the Knees

How to Get down on the ground. Now, place your hands on the ground. Move your arms forward so that they are slightly wider than your shoulders. Straighten your arms straightening your eyes to the floor. Keep your abs tight and bend your elbows, so your chest is at least 4 inches above the floor. Inhale and straighten your arms. Repeat for 30 seconds.

This variation is excellent for those still working on their upper body strength. Keep your shoulders back from your ears and your core and butt tight.

Booster Once you feel confident, add pushups to your toes to increase the difficulty of your upper body and core work.

Plyometric Lunge

How to Start with your left foot forward and your right foot back. To make your knees bend at 90 degrees, drop down and lunge. Jump and switch legs by pushing off with your heel on your front foot.

Beginner’s Tip Take your time, land gently, and make sure your knee doesn’t extend beyond your toes. You can make the jump move easier by breaking it into two steps. Bring your back leg forward to meet the front, and then push the front leg back to a reverse lunge position.

Booster This is a great exercise to tone your legs and butt and is a great cardio workout. You can increase your speed by letting your feet rest on the ground for one second before jumping. This will give you a more intense cardio workout.

High Knees with Twist

How to This exercise will keep your heart pumping, strengthen your legs and glutes, and also work your core by twisting! You must run with your knees bent and bring your knees up toward the ceiling. Then, turn to the side, moving in a twisting motion.

Beginner’s Tip Begin with a slow jog, then gradually lift your knees towards your hips until the exercise is complete.

Booster Increase the pace to get a more extensive cardio workout — target your abs by lifting your knees as high as possible (aiming at above your hip height).

In and Out

Lower your body into a pushup with your arms slightly wider than your shoulders and straight arms. Jump your feet towards your chest, then quickly jump into a pushup extension. This move is excellent for your core, chest, and shoulders.

A Beginner’s Tip Slower you move, the more enjoyable the exercise. Start slowly and increase your speed. Start by hobbling your feet about halfway up towards your arms, then return them to full pushup extension. Then you can move up to the entire hop.

Booster Increase your speed by jumping in and out of the way as fast as possible to increase the number of reps you can do in 30 seconds.

Lunge Kicks

How to Perform a reverse lunge by driving your right leg behind your body and bending your left leg, touching the ground with your opposite hand. Next, draw your right leg backward and kick forward with your left leg. Make sure you also lean back to work your abs. Continue to do this for 30 seconds. Next, switch sides and drive your left leg back while kicking forward with the right.

Beginner’s Tip Begin with a manageable kick at your waist or lower and increase in height as you become more comfortable.

Booster This exercise targets your legs and also works your cardiovascular system. Increase your speed to increase your heart rate. You can drive the back leg further behind you for a deeper lunge and a higher kick to increase the difficulty.

Relax. Now is the time for stretching! Tend to 10 muscle groups and hold each for about one minute. Continue to breathe and sink deeper into the stretch. Do not let your breath go into your spaces.