If you’re always on the go but still want to burn fat fast, this short but powerful routine might be exactly what you need. A top U.S.-based personal trainer recently shared a high-energy workout designed for people who don’t have hours to spend at the gym — but still want real results.

Your 5-Minute Fat-Burning Routine

  • Perform 10 reps of each exercise back-to-back.
  • No rest between moves.
  • Finish all four exercises for one full round.

The 4 High-Energy Exercises

1 – Jumping Jacks

A simple but powerful move to get your heart pumping from the very first rep.

How to do it:

  1. Stand tall with your feet together and arms at your sides.
  2. Jump both feet out wide while raising your arms overhead.
  3. Jump back to the starting position and repeat.

2 – Bodyweight Squats

Squats are fantastic for building strength in your legs and glutes while also giving your cardio a boost.

How to do it:

  1. Stand with your feet shoulder-width apart, toes pointing slightly forward.
  2. Lower your body as if sitting into a chair—keep your chest up and make sure your knees stay behind your toes.
  3. Push through your heels to return to standing.

Pro Tip: Make it harder by adding a jump at the top!

3 – Push-Ups (or Modified Knee Push-Ups)

This exercise works your chest, shoulders, triceps, and core — helping you build upper-body strength and better posture.

How to do it:

  1. Start in a high plank with hands just wider than shoulder-width apart.
  2. Lower your chest toward the floor, then push yourself back up.
  3. If full push-ups are too tough right now, drop your knees to the ground — it’s still effective!

4 – Lunges

Lunges are great for balance and target your quads, hamstrings, and glutes with every step.

How to do it:

  1. Step forward into a lunge and lower your body until both knees form 90-degree angles.
  2. Push off your front heel to return to standing.
  3. Repeat on the other side.

You don’t need hours of cardio or complicated routines to burn fat. Just a few minutes of focused, high-energy movement can give you incredible results — especially when done consistently. So next time you think you don’t have time to work out, remember: you can torch fat in less than 5 minutes with this simple, science-backed routine.