Introduction: Why ‘Fit in Five’ is a Game-Changer

If you're a woman juggling split shifts — think nurses, retail workers, teachers with tutoring gigs, or mums doing double duty — you know the struggle: long hours, unpredictable breaks, and very little time for self-care. The idea of a 60-minute gym session? Unrealistic. That’s why “Fit in Five” exists.

These are quick, efficient 5-minute workouts designed for busy women like you who want to stay strong, energized, and stress-free without sacrificing sleep or sanity. Even five minutes a day can boost your metabolism, improve your mood, and help you feel more in control.

​Let’s get into it!

You might think five minutes isn’t enough, but here’s the science:

• Micro-workouts have been shown to increase heart rate, improve endurance, and build strength — especially when done consistently.
• These workouts spike your metabolism and help regulate stress hormones, like cortisol.
• Small sessions are more doable and sustainable — meaning you’re more likely to stick with it long-term.

​And guess what? You don’t even need equipment. Your body is the gym.

Split shifts can throw your schedule all over the place. Here's when to fit in those precious five:

• Before the shower: A quick burn before you clean up.
• During break time: Move your body instead of scrolling on your phone.
• While waiting for the kettle: No joke — squats and lunges while the water boils.
• Right after your shift: Decompress with some light stretching and movement.

​Make it part of your routine so it becomes a no-brainer.

A. Wake-Up Burn (Great Before a Morning Shift)
• 30 seconds Jumping jacks
• 30 seconds Bodyweight squats
• 30 seconds Arm circles (forward/back)
• 30 seconds High knees
• 1-minute Wall sit
• 1-minute Plank hold
• 2 minutes Stretch: arms overhead, side-to-side, forward fold

B. Lunch Break Sweat (Midday Reset)
• 1 minute March in place (or brisk hallway walk)
• 1 minute Lunges (30s each leg)
• 1 minute Push-ups (on wall or floor)
• 1 minute Seated twist stretch
• 1 minute Calf raises or standing yoga pose
• 1 minute Deep breathing

C. Night Shift Recovery (Gentle and Calming)
• 1 minute Neck and shoulder rolls
• 1 minute Cat-cow stretches
• 1 minute Seated forward fold
• 1 minute Reclining spinal twist
• 1 minute Child’s pose
• 1 minute Breathing meditation

D. “Kettle’s Boiling” Cardio
• 30 seconds Squats
• 30 seconds High knees
• 30 seconds Shadow boxing
• 30 seconds Jumping jacks
• 2 minutes Dance to a favorite song
• 2 minutes Stretch

E. Weekend Boost
• 1 minute Walking lunges
• 1 minute Incline push-ups (on the counter)
• 1 minute Glute bridges
• 1 minute Superwoman hold
• 1 minute Jumping jacks or burpees
• 1 minute Wind-down stretches

• Stack the habit: Link your 6-minute workout to an existing habit (e.g. brushing your teeth, clocking out, making coffee).
• Set a timer or use an app: There are plenty of free short workout timers or you can just use your phone.
• Keep your workout clothes handy: If you’re home, wear comfy clothes you can move in.
• Get accountability: Join a group or tell a friend. Better yet, post in a community like Fitribe to share your streak!
• Celebrate the small wins: Did you do four sessions this week? That’s amazing. Don’t downplay it.

You might miss a day. Or two. That’s okay. The goal here isn’t to punish your body or get six-pack abs overnight — it’s to stay active and mentally strong in a life that asks a lot from you.

​Doing something is always better than doing nothing. And five minutes is something powerful.

You’re Worth These Five Minutes

Every time you say “yes” to six minutes of movement, you say yes to energy, confidence, and resilience. You say yes to showing up for yourself, even when life is chaotic.

Split shifts don’t get to steal your glow. Take it back, six minutes at a time.

​​You’ve got this.

Join our Fitribe Community for free mini challenges, motivation, and support from other strong, shift-working women like you.

Let’s stay fit in five — together!