The easiest excuse that we have for not exercising is that there is no time to exercise. With overly busy schedules, how does one find 30 minutes to an hour to work that flabby, toxified body out? Exercise isn’t just about losing weight and becoming fit. It’s also about improving productivity and quality of life.

So when is the best time to exercise? Well, whenever it best fits into your schedule. The problem with later-in-the-day or evening workouts is that they often get postponed due to other conflicting responsibilities. Also, exercising later in the evening winds you up and it becomes a little difficult to sleep.

No time to exercise? This workout takes only five minutes …

Early morning seems to be the best time as it wakes you up and then you are done for the day as long as it doesn’t make you late for the rest of your day. There is this workout designed by doctors and surgeons who have to be ready to go with a high energy level by six in the morning. It is a 5-minute workout that you can do right out of bed without disrupting your morning routine or making a trip to the gym. In the time it takes to make your coffee or tea, you can rev up your metabolism full throttle and be ready for whatever the day has in store for you.

If you still need convincing, here is a list of benefits of this workout:

—Jump-start your metabolism for at least an hour following the exercise.

—Improve your productivity and mental function for several hours.

—Feel more energy and a feeling of happiness through the release of endorphins.

—Control your appetite during the rest of the day, promoting weight loss.

—Sleep better.

—Promote your heart health.

—No more scheduling issues.

Beginners should take it slow and if you feel uncomfortable you should sip a glass of water with half a lime and a pinch of salt while working out or after. Now for 30 seconds each:

Spot jog: No jogging track or treadmills are needed. Jogging in one place is easier to do, burns calories and gets your heart pumping as long as you are not banging your shins into furniture or stepping on other people’s feet.

Cat kicks: A compound exercise that works many muscles. Raise one leg up while rounding the back and reach forward to bring the arms together. Now repeat the move on the other side. 

High knees: Stand still with your feet hip-width apart. Pull your right knee towards your chest and keep it there for three seconds. Now move it back to the original position and then repeat the step.

Leg exercises like this are great for boosting the metabolism. The leg muscles are much bigger than the arm muscles so they generate more energy and heat.

Squats with arm raises: With your feet hip-width apart and toes pointing forward, bend the hips and knees as if you are sitting down while raising both arms up to shoulder height. In the beginning you may want to go part way down but as you advance you will be able to squat to a full 90 degrees. This is another super compound exercise that works the shoulders, hips, knees and ankles all at the same time.

Jump rope: Pretend you have a jump rope in your hands and try to coordinate your arms and legs to mimic the motion you would use with the rope. Beginners can start slow and speed up as they improve.

Lunges: Lunge forward with one leg positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind. Repeat on the same or opposite side.

Skaters: This exercise mimics the skating stride. Stand with feet hip-width apart, arms by sides. Hop to right, landing on right foot while sweeping left foot diagonally behind right leg and swinging left arm across body and right arm behind back. Jump to left, switching legs and arms to complete 1 rep.

Bicycle crunches: The bicycle crunch has been scientifically proven to be the best ab exercise there is! Just lie on your back and keeping your back flat, cycle away with your legs.

Push-ups: Beginners should keep the knees on the mat. Try to do between 12 and 15 repetitions if you can. If you can’t do the full 15, just do as many as you can. If you can’t go all the way down, then just go part way. Remember, the exercises we hate the most often do us the most good!

Jumping Jacks: Everyone has done them as a child, now jump again while raising arms and separating legs to sides. Con­gratulations! You are done and are ready for the day.

There is a benefit to any exercise programme no matter how short. Try this easy-to-follow 5-minute routine and you will feel amazing. As you start to see the fabulous results you will soon become a workout junkie and do longer and tougher routines.

l You can Google the exercises for more explanation, details and video clips.

Published in Dawn, Sunday Magazine, August 31, 2014