5-Minute Total Core Metabolism Booster (Fitter Faster Method)


This Move-For-Joy session will get your metabolism burning in just 5-Minutes with the Fitter Faster method of alternating between pushups and core work. Every interval is a different exercise to keep it fun and enjoyable. This is one of the most efficient workouts out there.

“Fit is fast. Fitter is faster. Fittest is fastest”

-Coach Dick Hannula (90 year old national level swim coach who still does 300 sit-ups and 100 push-ups daily).


Printable Workout

  • 10 regular pushups

  • 20 bicycle abs (count one side only)

  • 10 tricep pushups

  • 20 toe touch crunches

  • 10 shoulder tap pusups

  • 20 pilates scissors (every 3 = 1)

  • 10 plank rotations (add pushup for extra challenge)

  • 20 side plank hip lifts (10/side)

  • 10 pushup knee to elbow

Equipment You'll Need

  • None

  • Optional exercise mat


Make it Playful With Music

Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.


Move For Joy Suggestions

  • Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.

  • Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting. 

  • Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!


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