When you’re short on time, choosing a workout is like scratching an itch: You really want it to hit the spot. 

It’s well known that the best kind of exercise is the one you’ll actually do. So when you’ve got a busy life, or motivation is wearing thin, anything that gets you moving, even for a short time, can be good for your health.

In fact, “exercise snacks”—aka bite-sized workouts—have their own proven benefits, including improved mood, energy, and metabolic function. Maybe you can fit a HIIT morsel in during a lunch break, do a quick stretch session to stave off an afternoon slump, or jump-start your morning with a burst of cardio.

Luckily, over the years Well+Good has created a whole library of five-minute workout videos that suit any mood. Whether you want to unleash a your energy, wake yourself up, or give yourself some delicious self-care, all it takes is a few minutes.

So, what are you in the mood for?

When you want a shot of endorphins

If you’re looking to supercharge your body and mind, a HIIT workout is just what the doctor ordered. HIIT involves tapping into a lot of energy for a short amount of time, and gets the proteins that are involved in boosting happiness flowing.

When you’re feeling sluggish and need a reminder that you rock

This mood-boosting workout intertwines affirmations and movement. Teacher Patricia Moreno will lead you in a series of cardio steps paired with mantras promoting power and gratitude. The routine will get your heart pumping, and the affirmations can help rewire your brain for self-confidence.

When you need to release tension

Foam rolling can help deepen your breath and calm your nervous system. So if you’re feeling tense, you deserve to treat yourself to a delectable self-massage session. This video focuses on getting into your hamstrings, calves, IT band, and glutes.

When you want to feel strong

If you’re in the mood to move some mountains, this workout is for you. Trainer Charlee Atkins puts together serious power moves like planks and bears that will remind you what a badass you are.

When you’ve gotta let out your anger

We’ve all been there. When an old frenemy posts something annoying on social media, fight back against those not-so-humble brags by getting in some punches and jabs. Side note: It’s totally up to you who you picture as your opponent in this workout. We won’t tell.

When you need to get centered

A plank challenge will remind you how strong and stable you are. And even if the five minutes are tough, the focus required will help you breathe, and eventually bring you closer to any other fitness goal.

When you want to feel tall and confident

Craving a barre class, but short on time, and, well, the ability to go to a class? This workout is all about lengthening your spine while also hitting powerful muscle groups like the quads, obliques, and glutes.

When you’re bursting with energy

Here’s a cardio core workout for those days when you’ve just got to move. In the time it takes you to heat up a microwave meal, you can get your heart pumping, your blood flowing, and your abs burning.

When you’re only sort of in the mood to work out

This yoga-inspired flow combines stretching moves like cat-cow and downward-facing dog with higher-octane positions like planks and boat poses. It’s the best of both worlds.

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