Doing a 5-minute pushup workout can help you build your upper body, improve your body strength and overall improve your fitness level. The best thing about a pushup workout that can be done within 5 minutes is you can complete it in your free time.
After reading this article you will find the best 5 minute push-up workout routine as per your fitness level.
You can do this workout anywhere and doesn’t require any equipment. Doing this workout helps you build muscle and many pushups variation are included for training various muscle groups.
So, without further ado, let’s begin.
What results can you expect from doing this 5 minute push-up workout
When you follow this 5-minute pushup workout it will help you gradually build and tone your upper body.
Over time you will also see improvement in your body strength and you will be able to increase the amount of pushups you can do.
Doing bodyweight exercises like pushups can help you enhance the look of your upper body. Especially doing pushups helps you to build your biceps, chest, shoulder and improves core strength.
5 Minute push up workout to build your chest, biceps, shoulder and more
The following 5 minute pushup workout is good for most people however if you are a beginner then you can follow the next workout routine which is suitable for beginners or for those who can do less than 10 pushups in one go.
To do this 5 minute pushup workout you need to start by doing a short warm-up which can be done within 1 minute. Start by doing hand rotation for approximately 10 seconds – clockwise and anti-clockwise. After completing do wall pushups at a moderate pace for 15 seconds. Then go to the pushup position and do 4-5 pushups slowly or do pushups for 10-15 seconds.
Now you have completed the warm up and it can take roughly 50 seconds. Rest for the remaining 10 seconds and you are ready to start the pushup workout.
The first pushup set will last for 40 seconds and you will need to do regular pushup after completion, you need to take rest for 20 seconds.
In the second set you will do regular pushups for 35 seconds and after completion take rest for 15 seconds.
In the third set, you need to do incline pushups for 40 seconds and then rest for 30 seconds.
For the last set you need to do decline pushups for 40 seconds and after completion take rest for 20 seconds.
This completes your 5-minute push-up workout routine which can be done in the morning, before bed or at any preferred time during the day. The only thing you need to consider after eating is when you can do pushups.
Here’s a table you might find useful.
| Pushup types | Duration in seconds | Rest period in seconds |
| Warm-up & wall pushups, slow pushups | 10 + 10, 15,10 | 10-15 |
| Regular pushups | 40 | 20 |
| Regular pushups | 35 | 15 |
| Incline pushups | 40 | 30 |
| Decline pushups | 40 | 20 |
5-Minute pushup workout at home for beginners
This 5 minute push up workout is for beginners or for those who can do less than 10 regular pushups in one go.
To start this workout begin with hand rotation – clockwise and anti-clockwise each way for 10 seconds. After completion do wall pushups for 20 seconds. Take rest for 15 seconds.
After resting do knee pushups for 15 seconds then take rest for 25 seconds.
After resting do regular pushups for 20 seconds and take 25 seconds rest.
Do regular pushups for 15 seconds and take 35 seconds of rest.
Do wall pushups for 40 seconds and take 30 seconds of rest.
Do knee pushups for 35 seconds and take 15 seconds rest.
This completes your 5-minute pushup workout as a beginner.
| Exercise | Duration in seconds | Rest time in seconds |
| Warm up – hand rotation & wall pushups | 10+10,20 | 15 |
| Knee pushups | 15 | 25 |
| Regular pushups | 20 | 25 |
| Regular pushups | 15 | 35 |
| Wall pushups | 40 | 30 |
| Knee pushups | 35 | 15 |
Also read: Ultimate pushup workout routine for beginners.
For females: Pushup workout routine for women- beginners to advanced level.
5 Minute pushup workout for advanced-level exercisers
This 5-minute pushup workout is for the advanced level or for those who can do 35 or more pushups in one go.
Doing this pushup workout can help you build your upper body, especially your chest, shoulders and arms.
To start the workout you need to warm up for 1 minute before the workout. Do straight-arm hand rotation for 10 seconds clockwise and then do anti-clockwise for 10 seconds.
After completion do wall pushups at a moderate pace for 30 seconds. Now rest for 10 seconds and you are ready to do the main workout.
In the first set do regular pushups for 40 seconds and then take rest for 20 seconds.
In the second set do wide arm pushups for 30 seconds and do it at a faster pace. After completion rest for 10 seconds.
In your third set do diamond pushups for 30 seconds and then take rest for 10 seconds.
In your fourth set do incline pushups for 25 seconds and after completion take rest for 5 seconds.
In the fifth set do decline pushups for 25 seconds and take rest for 5 seconds. This completes your 5-minute advanced pushup workout.
| Exercise name | Duration in seconds | Rest period in seconds |
| Hand rotation & wall pushups | 10+10, 30 | 10 |
| Regular pushups | 40 | 20 |
| Wide arm pushups | 30 | 10 |
| Diamond pushups | 30 | 10 |
| Incline pushups | 25 | 5 |
| Decline pushups | 25 | 5 |
Suggested read: Advanced pushup technique – doing pushups to failure with drop sets for ultimate gains.
Calories burned to do this 5-minute pushup workout challenge
Here are an approximate amount of calories you will burn when you do above 5-minute pushup workout. From person to person the calories they burn can vary because of their body weight, age and some other factors. You can also read this post titled – how many calories do pushups burn for different body weights?
If you follow the first pushup workout then you will burn approximately 26 calories if you have a body weight of 65 kg. If you weigh more you will burn slightly more calories.
If you follow the second pushup workout which is for beginners then you will burn approximately 22 calories.
If you follow the last workout which is for the advanced level then approximately you will burn 26-29 calories.
How long should a push up workout be?
The ideal pushup workout duration can vary from person to person as it will depend on their fitness level, how long they want to workout etc.
For beginners, it’s recommended to do 2-3 sets of pushups until failure which makes the ideal duration of a pushup workout between 3-4 minutes excluding the resting period.
For most people, the ideal pushup workout session should last for 4-5 minutes excluding resting time. With 1-2 minute rest in between sets, a good pushups workout can last for 8-11 minutes.
Are 100 pushups in 5 minutes good?
The average number of regular pushups most people could do in a minute is 15-25 pushups. So, considering as you do more pushups or after doing 30-40 pushups your speed will decrease. So, if you can do 100 pushups within 5 minutes it’s considered good.
Can you do 100 pushups in 5 minutes?
Yes, you can do 100 pushups in 5 minutes. But if you can only do 20-25 pushups in one go and then require some resting time then it might feel difficult to complete 100 pushups in 5 minutes. However, with practice, you can achieve this fitness goal.