Stew’s Favorites: Five Minutes On/Five Minutes Off

FacebookTwitterPinterestEmailEmailEmailShare
A Marine recruit executes a push press.
U.S. Marine Corps recruit Darien L. Shields, a recruit with Kilo Company, 2nd Recruit Training Battalion, executes a push press during a physical training session at Marine Corps Recruit Depot San Diego, Nov. 8, 2021. (Lance Cpl. Julian Elliott-Drouin/U.S. Marine Corps photo)

This workout will have you doing a hard five-minute cardio, followed by a hard five-minute circuit usually of 4--5 exercises, with minimal rest in between. The five minutes of cardio are often Tabata intervals or increasing the resistance where you make each minute harder than the previous minute for a total of five minutes. Repeat this five times for a 50- to 60-minute cardio/ resistance combo workout.

For instance, the workout we created is explained below, but it is one of those that you can create on your own, using the following protocol:

Pick exercises from the following categories: Push, push, full, legs, abs.

Repeat five times.

Five minutes on cardio: *Five minutes of Tabata intervals (bike, elliptical or row machines)

Five minutes off cardio: Full-body circuit (no rest in between)

Push: Bench-press 135 pounds, max reps for one minute

Pull: Pull-ups (weighted or not), max reps for one minute. Change grips, shake it out, keep pulling for one minute.

Full: Hang cleans/push press complex. Do hang cleans into a push press for one minute (light weight). Some opted for kettlebell swings/snatches as well.

Legs: Squats (weighted or non-​​weighted), box jumps, step-ups for one minute.

Abs: Sit-ups one minute or your choice of flutter kicks, TRX rollouts, etc.

The Tabata interval is a challenging cardio interval where you do 20 seconds as fast as you can, followed by 10 seconds easy/slow to try to catch your breath. It is a nice thought, but you really don't catch your breath.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.

Story Continues