When it comes to working out when children are around, things can get messy. Even though it has positive effects for you and your children, sometimes it's just not practical. It’s often challenging to find that time in your day to be able just to get away from it all and make some time for yourself to do what you want, especially if exercise isn't something you already love. It's time-consuming, hard work that you might think is best spent on the children rather than you. One excellent way for you to get around this is a quick morning workout before the kids even wake up. It sounds a little obvious, but stick with it.

There are so many different styles of workout out there now that choosing one to fit your particular situation has never been easier. HIIT workout is one of the best ways to fit in a good workout, but even that may be a little too much time you don't have. Tabata, on the other hand, is an awesome, intensive workout that you can do in just 5 minutes.

Here are the Exercises:

Push Ups

Woman doing a push up

The classic compound hard-hitting bodyweight exercise. Push-ups are an impressive, low impact way for you to work most of your upper body in just one exercise. Compound exercises are always a great idea for a quick workout because of their sheer efficiency in the long run and how much you can get done in such a short amount of time. Your pecs, shoulders and triceps will all thank you for them.


class performing burpees

Arguably the most effective full-body exercise out there. Burpees are infamous in strict and hardcore workouts, again because of their sheer efficiency. They hit your lower and your upper body at the same time, and they really show the height of effective exercise. They are a cardio booster and an explosive plyometric muscle builder.


Man squatting

Your lower body is just as important as your upper when you're doing a full body workout. Many people are quick to forget about your legs, but they have some of the biggest muscles in your body, and they need to worked to make sure they are on the same level as the rest of you. Squats are the biggest lower body compound exercise you can do without added weight, so they need to be in here too.


Woman performing the spiderman exercise

Finally, move number four of the Tabata workout is the Spiderman. It's kind of a mountain climber movement, which means that it uses your lower abs to their fullest extent, but it also adds a sideways or twisting type of motion, making sure that your obliques are being put through their paces too. An awesome ab builder, and a great exercise for the workout.

The Workout

Since it’s a Tabata workout, it follows the standard structure of 4 exercises, 20 seconds on, 10 seconds off. Then repeat it, so it takes your total time up to 4 minutes. If you find yourself with more time than you expected, you can always add more rounds, but this is a bare minimum for a quick morning workout.

Exercise Work Time Rest Time
Push Ups 20 10
Burpees 20 10
Squats 20 10
Spidermans 20 10


The workout is simple but effective. It does what it promises, and for a 5 minute workout, you should feel refreshed and ready to tackle the rest of your busy day. If you can't quite manage to fit in a quick morning workout, you can try our quiet workout for when the kids are asleep too!

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Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.