The 5-4-3-2-1 Workout

I came across the 5-4-3-2-1 workout a few years ago, which I highly recommend.

I am currently following the Chemical Diet Plan along with the 5-4-3-2-1 fitness plan, as it serves as a bonus workout that can be incorporated into any diet. Take a look below to see how it works.

It is a good idea to begin this regimen a couple of days before starting your diet. It will boost your energy and help you feel more positive about your weight loss.

I have been doing the 5-4-3-2-1 workout daily. It’s definitely the best exercise plan for my weight loss goals. Please give it a try.

Here is the workout routine that I’d like to share with you all.

The 5-4-3-2-1 Workout

5 minutes: Cardio

Do any cardio you want: walk, run, jump rope, elliptical, bike riding etc.

 — at home, do the following:

- 1 minute high knees

- 1 minute jumping jacks

- 1 minute front kicks

- 1 minute run in place

4 minutes

- 1 minute lunges or walking lunges

- 1 minute mountain climbers

 — repeat for 4 minutes

3 minutes

- 10 push-ups/rest

- 15 triceps dips/rest

- repeat for 3 minutes

2 minutes

- 30 seconds regular squats

- 30 seconds jump squats

- 30 seconds regular squats

- 30 seconds jump squats

1 minute

- plank

The workout should take about fifteen minutes per day; for an intermediate workout, repeat it for a total of two times; for an advanced workout, repeat it for a total of three times. The Advanced version will be unique, and it depends on whether your body can take this type of workout.

Drink water and take breaks when you need them. If you have just started working out, take more breaks, especially between each section. It's better to go slow at workouts than to rush them.

Starting a new workout routine can feel like being dropped into unknown territory where everyone already knows it except you. The good news? You don’t need to become an expert overnight. The safest—and honestly, the smartest—way to begin is simply to ease yourself in. Think of it like warming up a shy cat. Slow, steady, gentle… and preferably without scaring yourself off.

Begin with low-intensity movements to get your body used to working out again. Light stretching, or basic strength exercises, are perfect. Your muscles are basically tapping you on the shoulder, saying, “Uh… what’s going on?” so give them time to adjust.

Form is everything. Don’t worry about how much weight you lift or how fast you go. Worry about doing it right. Bad technique is the sneaky villain behind so many injuries. If you’re unsure, check a tutorial from a reputable source, ask a trainer, or use the mirror—not to admire your vibe (though honestly, why not?). But to make sure your posture isn’t doing something illegal-looking.

Warm up before you start and cool down afterward. Think of it as saying hello and goodbye to your body—basic manners, really. Hydration is also your new best mate. Water keeps your muscles happy and your energy steady.

So, please, listen to your body. There’s “ooh, that’s a challenge,” and then there’s “something is very wrong.” If anything feels sharp, weird, then stop.

Finally, rest. Yes, really. Recovery days aren’t laziness; they’re part of the plan. Your body needs time to rebuild, so it can get stronger.

Start small, stay safe, and celebrate every tiny win. You’ve got this. You can do it. Honestly—every big change starts with one tiny, slightly wobbly step, and you’re already taking it. Keep going, keep trusting yourself, and remember: even slow progress is still progress!

Good luck and have fun!

Also published on Medium.com