HOW TO GET IN SHAPE IN 5 MINUTES FROM HOME
A BUSY MARINE VETERAN’S SECRET
Yo, what’s up, crew? Artem from FitFrHome here, and let’s cut the crap—the number one excuse I see online for why people can’t get in shape is “I don’t have time.” Seriously? If you’ve got 5 minutes to sit and take a sh…—uh, you know—then you’ve got 5 minutes to work out from home. No excuses. In this post, I’m dropping a killer 5-minute workout plan—three styles, actually—that I picked up from a busy Marine vet’s secret playbook. It’s fast, it’s no equipment, and it fits any busy schedule.
So, can 5 minutes really get you a decent workout? Hell yes. Five minutes a day beats zero minutes a day, every time. Pick one of these—upper body, core, or lower body—and follow along. You’ll be surprised how much you can do from home. Let’s roll!
UPPER BODY: PUSH-UP PYRAMID
Alright, first up—upper body. We’re hitting a 5-minute push-up pyramid that’ll torch your chest, shoulders, and arms from home. Here’s the deal: with only 5 minutes, there’s no time to mess around resting. You’ve got to maximize every second of this no equipment grind.
Set up in a push-up position. We’re doing two types—regular push-ups and diamond push-ups—in a pyramid style. Start with one regular push-up, then one diamond. Then two regular, two diamond. Then three each, four each, five each—keep climbing as high as you can in 5 minutes. Like this: 1, switch, 1; 2, switch, 2; 3, switch, 3—up to 5 or higher till you gas out. When you fail, take a 30-second breather—max rest you get. Then start back at your top number (say, 6) and pyramid down: 6 regular, 6 diamond, 5, 5, 4, 4, all the way to 1. Done.
Can’t do full push-ups? No shame—drop to your knees for knee push-ups and knee diamonds. Same burn, easier level. That’s your upper body 5-minute round. Need help starting? Check my How to Do Your First Push-Up E-Book.
CORE: BICYCLE CRUNCH CIRCUIT
Next, let’s hit that core—5 minutes to carve those abs from home. Same vibe: fast pace, minimal rest, max effort. We’re doing a bicycle crunch circuit—simple but brutal for your busy schedule.
Lay back, hands on your head, elbows out. Pedal your feet like you’re on a bike—circular or back-and-forth, your call. Raise one knee, reach across with the opposite elbow, then switch. Go hard for 30 seconds, pedaling and twisting. Then hold one side for 15 seconds, switch, hold the other for 15. That’s one minute. Take a 30-second break, then repeat. Do it three times, and bam—5 minutes of solid ab work, no equipment needed.
Too tough? Either shorten the range—just get those shoulder blades up and knees kicking—or swap to basic crunches: 30 seconds of crunches, 15-second hold up top, 15-second rest, repeat. Either way, your core’s toast in 5 minutes. Want more? My Beginner Full Body Calisthenics Workout E-Book has you covered.
LOWER BODY: SQUAT PYRAMID
Now, leg day—5 minutes, from home, no equipment. We’re focusing quads with a squat circuit, and it’s a pyramid-down style to fit your busy schedule. Simple, but your legs will feel it.
Start with 10 jump squats—squat down, explode up as high as you can, land soft, repeat. After 10, drop to 10 air squats—nice and steady, pick a pace you can hold. Finish those, take a 10-second rest. Then 9 jump squats, 9 air squats, 9-second rest. Keep going—8, 7, 6, 5, 4, 3, 2, 1. That’s about 5 minutes. Got extra time? Start climbing back up from 1. No excuses—your quads are smoked, no equipment needed.
This Marine vet trick is all about max effort in minimal time. Check it out in my Marine Secret Muscle Training Method E-Book for more like this.
MAKE IT WORK FOR YOUR BUSY SCHEDULE
Here’s the thing—I’m sure you can find 5 minutes in your day to get in shape. Hell, you’ve probably got a few 5-minute windows to stack these workouts—upper body in the morning, core at lunch, legs at night. That’s what my coaching programs are built for: fitting fitness into your busy schedule, from home, no equipment needed.
Take my client Matt—he’s crushing it with my 1-on-1 coaching. Told me he’s got a crazy schedule, so we built him a plan with 5-minute bursts like these. He’s dropping fat, building muscle, all from home. I’ll rack my brain to make it work for you too—no lifestyle overhaul, just results. Nutrition, workouts, everything tailored to you.
Wanna join the crew? Hit my coaching application or watch this breakdown on YouTube. Our community’s growing together, smashing goals with custom plans. Let’s make it happen!