Need a quick sweat sesh? This 5-minute boot camp works your entire body

Feel like you can never find time in the day to work out? Don’t sweat it — you just need five minutes to get your blood pumping, heart racing and muscles working like they never have before.

Chris and Heidi Powell, transformation specialists and creators of Transform programs and supplements, have developed a full-body boot camp workout anyone can do.

And we like their way of thinking. “Less is more—don’t feel like you need to rush,” says Chris. “You control the throttle. Slow and steady—focus on your form and you’re going to get everything you need out of this workout.”

Want to get started? You’ll be doing five movements starting with three reps each, and increasing by three reps as you go. This workout doesn’t require equipment—just a chair or couch—so you can do it right in your living room.

Elevated Push-Up

With your hands flat against the back of a chair or sofa, push forward and back.

Sofa Squat

Time to work those leg muscles! Squat low enough to reach the seat of your sofa or chair.

Seated Jackknife

While seated, grip the armrests of your chair and bring your knees up to your chest. Extend. You can do this move while watching your favorite show!

Jumping Jacks

An oh-so-effective classic. Do the traditional move or alternate with step jacks.

Modified Burpees

Finally, time for that awesome (but dreaded) move — burpees. Instead of going all the way down to the floor, lower yourself to the seat of the couch and back up again.

Remember: With each cycle of reps, increase the amount you do by three. You’ll feel the burn real fast!

While these moves don’t require equipment, any fitness pro will tell you that a great workout starts with the right sneakers—and we found a great pair on sale. These Hoka One One Hupana Flow kicks are made entirely of wool, with responsive cushioning and no-tie elastic laces. They’re also odor repellant, which helps protect against bacteria.

Shop it: Hoka One One Hupana Flow Wool, starting at $96 (was $120), zappos.com

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