7-Day: 5-Minute Express Body Sculpt Challenge
Get sculpted with this 7-Day Challenge! Suitable for those with busy schedules, this express body sculpt challenge only takes up 5 minutes of your day. Try out this full-body workout and get stronger.
35 Mins214 Calories
More info
Beginner
5 Mins Per Day
Chair
Program Summary
Achieve your ideal body with this 7-Day challenge, featuring 5-minute workouts each day. This quick but efficient body sculpting training is designed for all the fitness levels and, even the busiest individuals. Each daily workout targets key muscle groups, helping you achieve visible results in a short period. The only equipment required is your chair, this is why this body sculpting training can be done from anywhere. By the end of the week, you'll have spent a total of 35-min body sculpting and you'll have burnt up to 214 calories. So, join in and discover the power of short workouts.
Workout Plan
Day 1
Easy Abs Workout for Beginners
30 Calories5 Mins
Day 2
5 MIN Legs Workout For Beginner
42 Calories5 Mins
Day 3
5 MIN Booty Burn Workout
36 Calories5 Mins
Day 4
5 MIN Back Workout For Beginners
17 Calories5 Mins
Day 5
5 MIN Arm Workout
32 Calories5 Mins
Load More
FAQs
Can I do multiple workout plans in a single day?
We don’t recommend doing multiple full workout plans in the same day. Each plan is designed specifically, and doing multiple plans simultaneously can lead to overtraining and increase the risk of injury. It’s best to focus on one plan per day and allow for adequate rest and recovery.
What if I miss a day of training?
If you miss a day of training, there’s no need to immediately make it up. You can continue with the next day’s workout and strive for consistency in the subsequent sessions. If you’ve missed multiple days, you can restart the plan from the beginning.
I’m a beginner. Which plan is most suitable for me?
If you’re completely new to fitness, we recommend starting with beginner plans such as "Introductory Strength Training" or "Beginner Cardio" plans. These will teach you proper form and techniques, laying the foundation for more advanced training.
Do these plans require any special equipment?
Most plans focus on bodyweight exercises and don’t require special equipment. However, some plans may require basic gear like dumbbells or yoga mats. The required equipment for each plan will be listed in the introduction, so you can prepare accordingly.
How should I schedule workout and rest days?
Generally, it’s recommended to have one rest day for every 2-3 days of training. Rest days are crucial for muscle recovery and injury prevention. You can engage in light cardio or stretching on your rest days.
Are these plans suitable for all ages and fitness levels?
Our plans aim to cater to different ages and fitness levels. However, if you have any pre-existing health conditions or disabilities, please consult your doctor before starting any new exercise plan.
What is the duration of the plans?
Plan duration varies based on the theme and intensity, typically ranging from 20-60 minutes. The specific duration for each plan will be mentioned in the introduction, so you can plan accordingly.
How can I track and record my progress?
We encourage you to record detailed information about each workout session, including exercises, repetitions, weights, etc. This will help you track your progress and make appropriate intensity adjustments over time. You can also consider using JustFit app to record and monitor your workouts.
What is the best workout plan for me?
The "best" workout plan for you depends on your individual goals, fitness level, preferences, and any physical limitations you may have. It’s essential to choose a plan that aligns with your specific objectives, whether it’s building strength, losing weight, improving endurance, or overall fitness. Consider consulting with a certified fitness professional who can assess your needs and recommend a tailored plan accordingly.
What is the perfect workout routine?
There is no one-size-fits-all "perfect" workout routine, as individual needs and preferences vary. However, an effective routine should incorporate a balanced combination of cardio, strength training, and flexibility exercises. It should also progressively challenge you, provide adequate rest and recovery, and align with your specific fitness goals. The "perfect" routine is one that you can consistently follow, enjoy, and see results from over time.
What is a good 5-day workout routine?
A well-rounded 5-day workout routine could consist of the following:
Day 1: Full-body strength training
Day 2: Cardio and core exercises
Day 3: Lower body strength training
Day 4: Upper body strength training
Day 5: HIIT or circuit training
This structure allows you to target all major muscle groups, incorporate cardio and core work, and have two dedicated rest days for recovery. However, you can adjust the routine based on your preferences, goals, and equipment availability.
Can I do the same workout plan indefinitely?
While consistency is important, it’s generally not recommended to follow the same workout plan indefinitely. Over time, your body will adapt to the same routine, and you may experience a plateau in your progress. To continue seeing results, it’s advisable to periodically change your workout plan every 6-12 weeks. This can involve varying the exercises, intensity, volume, or introducing new training methods to challenge your body in different ways and promote continuous growth and improvement.
A Custom Workout
Plan in 1 Minute
Plan in 1 Minute
Take a 1-minute quiz to receive a personalized
workout plan according to your age, gender,
fitness level and lifestyle.