No time for excercise? Comando Steve shares 5 workouts ranging from 5 minutes to an hour. No more excuses!


Time is a pretty rare commodity in most people’s lives these days, especially for those of us with a couple of kids thrown in the mix. It’s hard enough organising your own life, let alone being responsible for a couple of little people who seem to be busier than you are! Just getting through your average Saturday sports day requires a level of logistics that my Commando unit would have been proud of!

Lack of time is one of the biggest excuses for not getting a workout done, but as I always say, There Are No Excuses! Regardless of whether you have 5 minutes, 20 minutes or an hour, there is a workout to suit what time you have. Train smart! Put together exercises that are high intensity, functional and that target as many muscles as possible. Aim to train hard, not long. Next time you have a few minutes to spare, shoot down your list of excuses and get moving.

No-Excuses 5 Minute Workout

Every minute on the minute for 5 minutes complete:

  • 10 Sumo Deadlift high pulls
  • 5 burpee

No-Excuses 20 Minute Workout

Complete as many rounds in 15 minutes of:

  • 5 pull ups
  • 10 push ups
  • 15 squats
  • 20 sit ups

5 minute stretch

No-Excuses 30 Minute Workout

Warm up: 5 minute row

3 sets of:

  • 10 squats
  • 10 push ups
  • 10 pull ups
  • 10 sit ups

With a continuously running clock do one kettlebell swing the first minute, two kettlebell swings the second minute, three kettlebell swings the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

5 minute stretch

No-Excuses 45 Minute Workout

Warm up: 5 minute jog

Complete for time:

  • Run 1.6km
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • Run 1.6km

Partition exercises as required.

5 minute stretch

No-Excuses 60 Minute Workout

Warm up: 5 minutes skipping

Complete for time:

  • Run 2.5 km
  • 50 box jump, 60mc
  • 50 jumping pull-ups
  • 50 kettlebell swings, 24kg
  • 50 steps walking lunge
  • 50 knees to elbows
  • 50 push press, 20kg
  • 50 back extensions
  • 50 wall ball shots, 9kg
  • 50 burpees
  • 50 double unders
  • Run 2.5 km

5 minute stretch

Source: Body and Soul

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