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

Airman weightlifting.

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

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

Pick exercises from the following categories: Push /​ Pull /​ Full /​ Legs /​ Abs

Repeat 5 times
5 Minutes ON Cardio: *5 minutes of Tabata Intervals (bike, elliptical, or row machines)

5 Minutes OFF Cardio: Full Body Circuit (no rest in between)

PUSH — Bench press 135# — max reps for 1 minute

PULL — Pullups (weighted or not) — max reps for 1 minute — change grips, shake it out, keep pulling for 1 minute

FULL — Hang Cleans /​ Push Press complex — do hang cleans into push press for 1 minute (light weight). Some opted for Kettlebell swings /​ snatches as well.

LEGS — Squats (weighted or non-​​weighted) /​ Box Jumps /​ Step Ups for 1 minute

ABS — Situps 1 minute or your choice of flutterkicks, TRX rollouts, etc…

*Tabata interval is a challenging cardio interval where you do 20 seconds 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.

Related Topics

Stew Smith Tactical Fitness Military Workouts Weight Training Running and Cardio

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Contributor

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

Latest Fitness Books: Navy SEAL Weight Training and Tactical Fitness

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