Are you curious about your fitness level but short on time? A quick, five-minute workout can provide valuable insights into your overall fitness. Designed to test your endurance, strength, flexibility, and cardiovascular health, this workout is simple, requires no equipment, and can be done anywhere.
This five-minute workout is a quick and efficient way to gauge how fit you really are. By assessing your performance in five key exercises, you can identify strengths and areas for improvement. Incorporate this test into your routine every few months to track your progress and adjust your workouts accordingly. Remember, consistency is key to improving your fitness, so stay committed and keep challenging yourself.
The 5-Minute Fitness Test Workout
This workout consists of five exercises, each performed for one minute without rest in between. The goal is to see how many repetitions you can complete for each exercise within the one-minute time frame. Make sure to warm up before starting with a few minutes of light cardio, such as marching in place or gentle jogging.
Pushups
Start in a plank position with your hands slightly wider than shoulder-width apart and your body in a straight line. Perform as many pushups as possible in one minute.
Excellent: 30+ pushups
Good: 20 to 29 pushups
Average: 10 to 19 pushups
Below Average: <10 pushups
Squats
Stand with your feet shoulder-width apart and perform as many squats as possible in one minute.
Excellent: 50+ squats
Good: 40 to 49 squats
Average: 30 to 39 squats
Below Average: <30 squats
Plank
Hold a plank position for as long as you can within one minute.
Excellent: 60 seconds
Good: 45 to 59 seconds
Average: 30 to 44 seconds
Below Average: <30 seconds
Jumping Jacks
Perform as many jumping jacks as possible in one minute.
Excellent: 80+ jumping jacks
Good: 60 to 79 jumping jacks
Average: 40-59 jumping jacks
Below Average: <40 jumping jacks
Burpees
Perform as many burpees as possible in one minute.
Excellent: 20+ burpees
Good: 15 to 19 burpees
Average: 10 to 14 burpees
Below Average: <10 burpees
Test your fitness level with this quick and effective workout. Track your progress over time and keep pushing yourself to reach new goals. Remember, consistency and dedication are key to improving your overall fitness.
