Total Body Makeover in 5 Minutes Flat

Get ready for a whole new you!

This is it. The start to a brand new you. Whether this is your first time starting a workout or you’ve been stuck in a rut with your current routine, this makeover will guarantee to set off the spark you need to bring change. Change takes time, and if you take 5 minutes out each day, the change you want will come faster than you think.

For this workout, we’re focusing on each muscle group individually. Usually, a 5-minute workout would be best with compound exercises; compound exercises involve working multiple muscle groups at once. Here, we’re focusing on specific muscle groups because we want to isolate, strengthen, and build more muscle. The more muscle you gain, the more fat you’ll be able to burn. Burning fat and building muscle all help tone, strengthen and sculpt your body. Feel accomplished, get motivated, get the fitness buzz going and commit to making a newer you!

Equipment Needed: Interval Timer (Gymboss is a free app download), 1 set heavy weights(20-25), set of medium weights(12-15), flat bench

Having an adjustable weight set can save time and money if you want to keep your workout at home. The CAP Barbell 40 Dumbbell Set will give you all the weight you need to help with your makeover.

What to Do: Review the workouts below and watch the videos. Perform each exercise for the amount of time provided. Keep your other weights nearby so you can immediately jump into the next exercise if you’re required to swap out. Fast-paced reps will add an extra cardio burn for these 5 minutes. Perform this workout 2 times a week to start your makeover! Once you’ve mastered this workout, it’s time to take things to the next level. Make sure you check out the most popular Skinny Ms. workouts at the bottom of this page.


1. Seated Wide Bicep Curls –  1 minute
2. Bench Press –  30 seconds
3. Dumbbell Row – 30 seconds
4. Seated Shoulder Press – 30 seconds
5. Weighted Jackknife – 1 minute
6. Tricep Push-ups – 30 seconds
7. Dumbbell Squats – 30 seconds
8. Straight-Legged Deadlifts –  30 seconds

Wide Bicep Curls

Bench Press

Dumbbell Row

Shoulder Press

Weighted Jackknife

Tricep Pushups



Once you’ve mastered the 5-minute workout, take your routine to the next level. Challenge yourself with some of our most popular workouts:
10 Minute Belly Fat-Burning Workout
17 Kettlebell Exercises for Total Body Toning
Killer Legs and Butt Workout
7 Day Abs Challenge
WeightLESS Workout Challenge
Fabulous Arms in Five Moves

Be sure to like our Facebook page and follow us on Pinterest to be the first to try out new workouts and view our latest fitness resources.

This post may include affiliate links.


The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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