I received this letter in response to a comment made HERE that basically stated I could show several five minute workouts that would crush us all.

Dear Roc,

Been lurking in your blog for a while now, but felt compelled to speak up when you mentioned 5 minute workouts. I spend 3 hours ever single day in the gym, so know you’re talking crap. Nobody can get a good workout in 5 minutes.

Proof or STFU,

Knuckle Dragging Moron

Let me start my reply by saying that unless you are a professional bodybuilder, there is absolutely no reason whatsoever why anyone should spend more than 45 minutes doing a weight workout. If you want to do cardio for 6 hours, that’s a different story, I’m strictly talking muscle training here.

Muscle building burn can occur in less than one minute when done correctly, so I will most definitely put up or shut up.

Here is a quick sample of a five minute workout I challenge anyone to do:

• 1 minute of burpees
• 1 minute of single leg pushups
• 1 minute of burpees
• 1 minute of single leg pushups
• 1 minute of burpees

No rest between each exercise. That’s five minutes of exercise that is working your cardio, chest, shoulders, back, arms, legs and abs.

Here’s another sample, same rules:

• 1 minute squat/shoulder press
• 1 minute knee tuck jumps
• 1 minute squat/shoulder press
• 1 minute knee tuck jumps
• 1 minute squat/shoulder press

Tired yet? Try doing 3 – 4 rounds of this with only 1 minute rest between sets!

I hope by now you’re understanding the concept. Proper form, repetition, abuse that muscle group until it no longer functions. If you’re performing these exercises correctly, you will notice significant improvements in yourself within 7 days. Seriously.

And if you want to make it harder, try to do more repetitions within each minute, or add heavier weights to the routine.

It’s astounding the abuse the human body can recover from. Don’t be afraid to push your limits!

Three things before I go. The first is my favourite five minute routine:

• 1 minute 12 mph treadmill sprint on a 20 degree incline
• 1 minute 7 mph treadmill jog on a 12 degree incline
• 1 minute 12 mph treadmill sprint on a 20 degree incline
• 1 minute 7 mph treadmill jog on a 12 degree incline
• 1 minute 12 mph treadmill sprint on a 20 degree incline

If that doesn’t make you feel like puking as you fall over collapsing then you’re a better man than me.

Secondly, please remember to consult your physician before engaging in any type of physical exercise, especially some of the strenuous exercises I reference in my blog. I am merely making recommendations that have worked for me and cannot be held liable for any personal injury you may sustain by reading this.

And lastly, thanks to Zuzana from www.bodyrock.tv for being so damn hot.