You don't need an hour. You don't need a gym. You don't even need to change out of your pyjamas. This 5 minute beginner core workout uses three simple plank variations to fire up your abs, improve stability, and build a habit you can actually stick to.
The best part? This exact workout was generated in seconds using Core Buddy, the fitness app built for busy people. One tap, and it picks the exercises, sets the timers, and guides you through the whole thing with video demos and built-in countdowns.
Follow Along
Hit play and work out with me. I'll guide you through every rep.
The Workout
Format
- 30 seconds work
- 30 seconds rest
- 3 exercises per round
- 2 rounds total
- ~5 minutes start to finish
The Exercises
1. Forearm Plank Shoulder Taps
Start in a forearm plank position with your elbows directly under your shoulders. Keeping your hips as still as possible, lift one hand and tap the opposite shoulder, then switch. The goal is to resist rotation — your core has to work overtime to keep you stable. Go slow and controlled.
2. High Plank Toe Taps
From a high plank (arms straight), reach one hand back to tap the opposite toe, then return and switch sides. This one challenges your coordination and flexibility while keeping your core braced. If you can't reach your toes, tap your shin or knee instead — the anti-rotation work is still happening.
3. Forearm Plank Reach
Back in the forearm plank, extend one arm straight out in front of you, hold for a beat, then bring it back and switch. Reaching forward shifts your centre of gravity and forces your core to stabilise through a longer lever. Keep your hips level and don't rush it.
Why This Workout Works
Every move in this workout is an anti-movement exercise. Instead of bending or twisting your spine, you're training your core to resist movement — which is exactly what a strong core is supposed to do in real life.
- Anti-rotation — Shoulder taps and toe taps force you to stay square while moving your limbs
- Anti-extension — The plank reach challenges your abs to prevent your lower back from sagging
- Beginner-friendly — No crunches, no sit-ups, no neck strain. Just solid, functional core work
Five minutes is enough to build a real foundation. Train consistently with workouts like this and you'll notice better posture, less lower back discomfort, and more confidence in bigger lifts.
Built with Core Buddy
This workout was generated using the Core Buddy randomiser. I selected a 5 minute core workout and Core Buddy picked the exercises, set the work and rest timers, and provided full video demonstrations for every move.
Core Buddy is available on the App Store or as a web app straight from your browser. It gives you randomised workouts from a library of 105+ exercises, quick nutrition logging with a built-in barcode scanner, and daily habit tracking to keep you consistent. Whether you've got 5 minutes or 30, Core Buddy builds you a session on the spot.
Want to try it? Check out Core Buddy and generate your own workout in seconds. Start with the free plan — two workouts a week, zero commitment.
Generate Your Own Workout
Core Buddy builds randomised workouts from 105+ exercises with video demos, built-in timers, and Spotify integration. Try it free.
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