If you ever find yourself in a time crunch or on-the-go without access to gym equipment, you can utilize Sun Coast’s Fit In 5 workout. This unique workout was originally designed for Sun Coast drivers who spend a good part of their work day sitting behind the wheel. It was created to provide Sun Coast drivers a structured, quick workout that can easily be performed when they’re in the field.

The Fit In 5 workout includes 20 seconds of work and 10 seconds of rest to total 5 minutes of complete workout. To perform the Fit In 5 challenge, follow these workouts:

High Knees

Start standing with feet hip-distance apart. Lift up your right knee as high as it will go, then switch quickly so that your left knee is up before your right foot lands.

Performing high knees gets your blood pumping while activating your core and strengthening your legs.

Plank-to-Push-Up

Starting in a plank position, place down one hand at a time to lift up into a push-up position. Be sure to keep your back straight and core engaged. Then, move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.

Lunge Jump

Ready to impress some friends? Stand with your feet together and lunge forward with your right foot. Jump straight up, propelling the arms forward, while keeping the elbows bent. While in the air, switch legs and land in a lunge position with the opposite leg forward. Repeat and continue switching legs.

Russian Twist

Sit on the floor with knees bent and feet together, lifted a few inches off the ground. With your back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Here, slow and steady wins the race – The slower the twist, the deeper the burn.

Burpees

Burpees is one of the most effective full-body exercises around. Start out in a low squat position with your hands on the ground. Next, kick your feet back to land in a push-up position. Complete one push-up, then immediately return your feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the exercise.