Sometimes finding the time to workout is tough. Getting a solid hour out of the day to do any type of exercise, from cardio to strength, can be next to impossible if you’ve got a tight schedule. That said, keeping your body moving is incredible important to to you health. Workouts don’t need to be especially long to be effective. This 7-minute full body workout hits all the major movers of your body with just the right amount of exertion.
One of the things I love most about this short, sweet workout is that it can be done anywhere, anytime. You don’t need any equipment – just your body and comfortable clothes.
7-Minute Full Body Workout
As you do this workout, keep tabs on how many repetitions you do. If seven minutes isn’t enough for you, do the workout two to three times through. Try to maintain the number of repetitions for all of the non-plank exercises.
1 Minute of Bodyweight Squats
30 Seconds of Push Ups
1 Minute of Reverse Lunges* (alternating legs)
30 Second Straight Arm Plank
Rest 1 Minute
1 Minute of Jumping Jacks
30 Second Side Plank (Right Side)
1 Minute Straight Leg Kicks* (alternating legs)
30 Second Side Plank (Left Side)
Wondering what to eat and when? Here is a helpful article that helps you figure out exactly what you should be eating depending on when you workout in the day.
- Body Weight Squats
This exercise is great for the lower body. It strengthens through the hips, glutes and quadriceps, increases mobility and really gets the heart rate up – especially when done in high repetitions. To perform a body weight squat, stand with your feet hip-width apart and your arms extended out in front of you. Drop down into a seated position keeping your knees right over your toes. Stand back up. Try to drop down for one count and up for one count – the pace should be quick.
Reminders: Keep your back as straight as possible (pull your shoulder blades back). You don’t want to fold over your legs. This will stress your knees too much. The weight should be in your hips. Don’t let your toes point out – keep them pointing straight ahead.
- Reverse Lunges: The only difference between a traditional lunge and a reverse lunge is you’re taking a big step back instead of forward.
- Straight Leg Kicks: Standing straight, simply kick your legs straight out in front of you. At the same time, reach your hand toward your toes. Keep your legs and back as straight as possible as you kick out. Don’t slouch forward.
- Side PlankThis exercise is a little more advanced. Balance, shoulder stability and core strength are three key players.
To perform this exercise, start from the ground. Push yourself up onto one arm with your hand just under your shoulder. Weight in your hand should be equally distributed throughout the fingers and palm. With legs extended, s
slowly stack your feet on top of each other and raise your opposite arm up into the air – reaching for the sky!
Hold for 30 seconds on each side. Alternate sides twice.
Foot Balance: To make this easier, you can place both feet on the ground as close as possible to each other. Work up to getting them stacked.
Arm Balance: If you’re not ready to balance on one arm, start by resting on your elbow instead of the palm of your hand. As your balance and shoulder strength improve, you’ll be able to move into the full side plank.