I have the toxic trait of being both a morning person and a night owl. I can’t say it’s ideal for my sleep hygiene, but I stumbled across something the other week that gave me hope for a morning energy boost: the 5-5-5-30 method.
As a coach and fitness editor, you’d think my entire world revolves around movement. Still, life gets busy and sometimes (I hate to admit) workouts slip down the priority list.
The 5-5-5-30 method doesn’t exactly roll off the tongue, but it’s supposed to be a simple yet effective routine that immediately boosts focus and energy when you wake up. It’s fast, achievable and can be done all before your morning coffee has even finished brewing.
Curious? Here’s everything you need to know.
What is the 5-5-5-30 method?
- 5 push-ups
- 5 squats
- 5 lunges per side
- 30-second plank
The idea is to roll out of bed (figuratively speaking), then perform five push-ups, squats and lunges (per side), followed by a 30-second plank. The four-move bodyweight workout combines core activation with functional strength work — like a mini morning circuit to wake you up, get blood pumping and shake off sleep.
The concept comes from Sahil Bloom, who posted the routine to his Instagram page. He writes, “Do it right when you get out of bed. It gives you a beautiful natural energy boost to start the day.”
How to try the 5-5-5-30 method
Follow these steps.
1. Push-ups
Start with five reps of your push-ups. Begin in the push-up position with your shoulders over your wrists and hips aligned with your shoulders. You can place your knees down if you prefer.
From here, bend your elbows and lower your chest toward the ground. Pause at the bottom, then push the ground away and extend your elbows to return to the starting position.
2. Squats
We use weights in the example above, but you don't need to. Stand with your feet shoulder or hip-width apart and brace your stomach. When ready, sit your hips back and bend your knees, lowering into the squat until your thighs are roughly parallel to the ground. Keep your chest proud and your spine straight without hunching or curling forward. It should feel like sitting in a chair.
On your exhale, drive through your legs to stand, extending your hips and knees fully. Complete five reps.
3. Lunges
If you have problematic knees, consider reverse lunges instead (stepping backward rather than forward). Complete five reps.
Stand with your feet hip-width apart and hands on your hips or clasped in front of you. Step your right foot forward and land the entire foot on the ground. Bend both your knees as you lower into the lunge, lightly touching the ground with your back knee. As you drive upward to stand, step back to the starting position, extending both legs as you do. Switch sides.
Use your core muscles to help you and imagine standing on train tracks rather than a tightrope, as this will help you balance.
4. Plank
Perform either with straight arms or on your forearms to protect your wrists. Most people find the high plank more challenging. Hold for 30 seconds while breathing toward your stomach and ribcage.
Cues I always give for a successful plank: keep your shoulders stacked directly over your wrists or elbows; align your butt with your shoulders; squeeze your stomach, glutes and quads.
What are the benefits of the 5-5-5-30 method?
The idea is to give your body a natural energy boost upon waking up, ready to start the day. It’s a simple, short routine that helps you to stay consistent, as it feels more doable than, say, a jog outdoors or a 30-minute spin class. It consists of just five compound exercises that target many of the major muscle groups, and you can add rounds if you want to.
If you can spare just a few minutes, there’s little downside to giving it a try, and you can even play one of your favorite playlists to improve your mood even more.
We know from research that physical activity can improve learning and memory functions; although the review in question specifically focused on aerobic exercise like walking, running, or cycling, it shows that exercise, even as little as two minutes at a higher intensity, can impact learning and memory.
However, studies also tell us that strength training optimizes these cognitive benefits, as resistance training increases BDNF (brain-derived neurotrophic factor) and boosts blood flow to the brain.
This form of training also improves the mind-muscle connection and protects against age-related cognitive decline, while higher-intensity strength training is associated with developing better neural pathways and neuroplasticity.
Who else should try it?
Habit building tends to be more successful when it feels achievable, which is why many people turn to exercise snacking when they are short on time. Small, daily commitments to something feel a lot less daunting than large chunks of exercise, like getting to a class or hitting the gym after work.
The 5-5-5-30 method fits into most morning routines as it only takes a few minutes, so it’s something you can tick off the list early on. That said, we recommend complementing this routine with daily movement and cardio or strength training where you can.
I don’t know about you, but even jumping off the couch and shaking out my body for 20 seconds has a huge impact on my mood. Whenever I’m in the depths of a creative slump, I’ll grab my dog and head out for a quick five-minute reset, which helps my brain to re-focus and wake up. This routine does the same thing: it acts as a physical reset.
I gave it a try and found myself instantly more energized, especially after following up with a quick splash of cold water to the face. I can’t believe it took me this long to come across something as simple as lunging, squatting, planking and pushing — but I love it. A quick hit of endorphins and blood flow, and I’ve already targeted my core, upper and lower body in a few minutes.
That said, the effects don't carry me through the day, so while it may help you hard launch your mornings, it may not last beyond lunchtime.
Looking for more routines?
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