5-Minute Full Body Weight Loss Workout to Burn Calories Fast

Finding time to exercise can be challenging—but that doesn’t mean you can’t get in an effective, calorie-burning, metabolism-boosting workout. A 5-minute full body weight loss workout is the perfect solution when you’re short on time but want maximum results. Whether you’re getting ready for work, squeezing in a lunchtime movement burst, or finishing your day with something quick, this workout will help you elevate your heart rate, activate major muscle groups, and burn calories rapidly.

This routine is designed for women of all fitness levels and requires zero equipment—making it ideal for home workouts, travel workouts, busy moms, beginners, and anyone looking to build consistency. Even though it’s just five minutes, the right structure, intensity, and exercise selection can spark fat loss, boost energy, and improve full-body strength.

Below is your complete guide to understanding why 5-minute workouts work, how they burn fat, and the best fast-paced routine you can start today.

Why a 5-Minute Full Body Workout Really Works

Most people assume short workouts don’t make a difference—but recent research and real-world results show that even micro-workouts can create powerful changes in your metabolism, energy expenditure, and fat-burning potential.

1. High Intensity = High Calorie Burn

This workout uses full-body compound movements, meaning every exercise targets multiple muscle groups. The more muscles you use, the more calories you burn—in a shorter amount of time.

2. Boosts Your Metabolism

High-intensity, short-duration exercise increases EPOC (excess post-exercise oxygen consumption). This means your body continues burning calories long after the workout is complete.

3. Perfect for Consistency

A short workout is highly achievable. When your goal is weight loss, consistency beats perfection. A 5-minute routine helps remove excuses, making it easier to move daily.

4. Ideal for Beginners and Busy Women

You don’t need equipment, a gym, or tons of space. You can do this right in your living room, bedroom, office, or hotel room.

5. Improves Full-Body Strength and Endurance

Because the routine is fast-paced and dynamic, you’ll work your core, legs, arms, shoulders, glutes, and back—all in one quick session.

How to Get the Most Out of a 5-Minute Weight Loss Workout

A powerful 5-minute workout requires smart exercise selection and zero wasted time. Here’s how to maximize your results:

Go All Out

Avoid pacing. Since the workout is short, aim for high effort the entire time.

Focus on Form

Quality reps ensure you activate muscles correctly—and avoid injury.

Minimize Rest

The goal is to keep your heart rate elevated. Rest only when absolutely necessary.

Use Your Core in Every Movement

Engaging your core increases full-body stability and calorie burn.

Move With Intensity

Larger, dynamic movements = more fat-burning potential.

The Ultimate 5-Minute Full Body Weight Loss Workout

This simple, effective routine requires only your bodyweight and determination. You’ll perform five exercises, one minute each, back-to-back.

Workout Structure

• 5 exercises
• 1 minute each
• No equipment
• Minimal rest
• Total time: 5 minutes

Exercises

1. Jumping Jacks
2. Squat to Knee Drive
3. High Knees
4. Plank Shoulder Taps
5. Burpees (or modified burpees)

Below is the complete breakdown.

Minute 1 – Jumping Jacks 5-Minute Weight Loss Workout

Jumping jacks are the perfect warm-up and calorie-burning movement to kick off your routine. They elevate your heart rate quickly, warm the muscles, and activate your entire body.

How to Do It

• Stand tall with feet together and arms at your sides.
• Jump your feet out while raising your arms overhead.
• Jump back to your starting position.
• Continue at a fast but controlled pace.

Benefits

• Increases circulation
• Boosts heart rate
• Activates legs, arms, and core
• Eases your body into higher intensity

Modification

Instead of jumping, step one foot at a time out to the side while lifting your arms.

Minute 2 – Squat to Knee Drive 5-Minute Weight Loss Workout

This move sculpts your legs and glutes while raising your heart rate. Adding the knee drive engages your core, improves stability, and increases calorie burn.

How to Do It

• Stand with feet hip-width apart.
• Lower into a squat, keeping your chest up.
• As you rise, drive your right knee toward your chest.
• Repeat and alternate sides.

Benefits

• Works glutes, quads, hamstrings
• Engages core
• Builds lower body strength
• Improves functional movement

Modification

Perform a half-squat and slower knee drive.

Minute 3 – High Knees 5-Minute Weight Loss Workout

High knees are one of the best fast-moving cardio drills to spike your heart rate and accelerate fat loss.

How to Do It

• Stand tall with feet hip-width apart.
• Run in place, driving your knees up toward hip level.
• Pump your arms to increase intensity.

Benefits

• Burns fat quickly
• Strengthens hip flexors
• Improves agility and endurance
• Works your core with every rep

Modification

March quickly in place with exaggerated knee lifts.

Minute 4 – Plank Shoulder Taps 5-Minute Weight Loss Workout

Time to involve the upper body and core. Plank shoulder taps strengthen your abs, shoulders, triceps, and back while improving stability.

How to Do It

• Start in a high plank with hands under shoulders.
• Tap your left hand to your right shoulder.
• Return to plank.
• Tap your right hand to your left shoulder.
• Continue alternating.

Benefits

• Activates core deeply
• Builds upper body endurance
• Improves balance and stability
• Helps tone arms and shoulders

Modification

Drop to your knees and tap from a modified plank.

Minute 5 – Burpees (No Push-Up Option) Weight Loss Workout

The burpee is the queen of fat-burning bodyweight exercises. It targets every major muscle group and skyrockets your heart rate. A perfect finisher for your 5-minute workout.

How to Do It

• Stand tall.
• Squat down and place your hands on the floor.
• Step or jump your feet back to a plank.
• Step or jump your feet forward.
• Explode into a jump at the top.

Benefits

• Full-body exercise
• Burns maximum calories
• Builds strength, endurance, and power
• Increases fat-burning after the workout

Modification 5-Minute Weight Loss Workout

Remove the jump and step back instead of jumping.

Who Is This 5-Minute Weight Loss Workout Perfect For

This routine is designed to be accessible, efficient, and effective for:

• Beginners starting a weight loss journey
• Busy women with tight schedules
• Moms needing a quick burst of exercise
• Women working from home
• Travelers with no equipment
• Anyone wanting a quick midday energy boost

Because it’s fast, scalable, and low-impact options are included, this workout can be performed daily.

How Many Calories Can You Burn in 5-Minute Weight Loss Workout?

Calorie burn varies based on intensity, fitness level, and bodyweight. On average, women can burn:

• 30–80 calories in 5 minutes
• Plus an extra 10–20% calorie burn from the EPOC effect

Doing this routine twice per day can significantly increase daily calorie expenditure without overwhelming your schedule.

Tips to Increase Weight Loss With This 5-Minute Workout

Even though the routine is short, small adjustments can maximize results.

1. Add Multiple Rounds

Repeat the workout twice for a 10-minute fat-burning session, or three times for a powerful 15-minute cardio circuit.

2. Pair 5-Minute Weight Loss Workout With Strength Training

Strength training helps build lean muscle, which increases daily energy expenditure.

3. Monitor Your Heart Rate

Aim for 70–85% of your maximum for peak fat-burning potential.

4. Keep Your Core Tight

Engaging your core improves form and burns more calories.

5. Use Larger Movements

Wider squats, higher knees, and deeper planks boost intensity.

What to Do After the 5-Minute Weight Loss Workout

Even though this workout is short, doing the right things after can help improve fat loss and recovery.

Cool Down (1–2 minutes)

• Light walking
• Gentle stretches
• Deep breathing

Hydrate

Drink water to maintain performance and metabolism.

Fuel Smart

Choose lean proteins, fruits, or nutrient-dense meals to support muscle recovery and fat loss.

Do This Workout Daily

Because it’s only five minutes, it’s perfect for daily consistency.

Sample Weekly Schedule Using This 5-Minute Weight Loss Workout

Here’s how you can incorporate this routine into a weight loss plan:

Monday

5-Minute Full Body Weight Loss Workout

• 20-minute brisk walk

Tuesday

5-Minute Workout (repeat 2–3 times)

• 10-minute core session

Wednesday

5-Minute Workout

• Light dumbbell upper body routine

Thursday

Rest or yoga

• 5-minute workout in the evening

Friday

5-Minute Workout + 5-minute lower body finisher

Saturday

Outdoor cardio + 5-minute workout

Sunday

Active recovery + stretching

5-Minute Small Workouts Create Big Weight Loss Results

A 5-minute full body weight loss workout is more powerful than most people realize. With smart exercise selection, high intensity, and minimal rest, this short session triggers fat-burning, strengthens muscles, and supports a consistent routine. Whether you’re just starting your fitness journey or looking for something quick between your busy schedule, this workout proves you don’t need an hour to make progress—you just need to start.

Looking to expand your weight-loss routine beyond this 5-minute full-body workout? Check out our 30-Minute Full Body Compound Workout for a Strong Lean Body for a deeper burn, explore the fast-paced 10-Minute Full Body Compound Workout for Absolute Beginners to get started safely, and dive into our targeted 45-Minute Full Body Dumbbell Workout for a Strong Lean Body for added strength. For those also focused on nutrition, don’t miss the guide on How to Stay Consistent with Your Diet: 15 Proven Tips for Success, and if you’re ready to layer in equipment-free conditioning, our 5-Minute Full Body Kettlebell Workout: Fast Effective and Perfect is a great complement.