Let’s be honest. Above all of the excuses out there, the most common one we hear is “not having enough time to exercise” but at the same time, we complain about our ‘out-of-shape’ body. How about trying this super-effective workout that hardly takes 7-minutes of your day, and guarantees to sculpt your body?
It doesn’t matter if you are a mom, a busy business woman or an office worker; this 7-minute workout will fulfill all of your fitness demands and can be done in your home or backyard. Hard work, more hard work, and even more hard work will give you the results you are looking for. Are you willing to do what it takes for only 7-minutes in your daily routine?
Sculpt Your Body With This 7-Minute Workout
1. Push Ups
We’ll kick start with doing a basic, yet an effective exercise – push ups. Get in a push up position, keeping your feet at or slightly wider than shoulder-width. Your lower body has to be balanced on the balls of your feet.
Now, gradually lower your body by bending your elbows until your chest is just an inch above the ground. Hold this position for a second and keep your body rigid. Finally, push yourself up to the starting position. This exercise targets mainly your chest and arms but utilizes full-body energy.
Do as many pushups as you can in one minute.
2. Stance Jacks
Stance jacks are great for burning fat fast and helping to increase your metabolism. To do this exercise, stand up straight with your feet together and arms by your sides. This will be your starting position.
Now, jump and widen your stance, just as you would with a jumping jack. Push your hips back and extend your left hand down to reach your right foot. Now jump back up again to your starting position. Repeat the process but this time extend the right hand and touch the left foot.
Do as many reps as possible for 30-45 seconds.
Squats target your butt and legs and are great for burning fat. While this is an easy exercise, using the proper technique is important. Place your feet wider than hip-width, point your toes slightly outwards.
Keep your back straight and gradually lower the body by bending the knees and hips. Squat to where your thighs are parallel to the ground. Explode back up again to your starting position. You can make it a bit difficult by grabbing some weight in your hands.
Do as many squats as you can within 30 seconds.
4. Mountain Climbers
This is a hardcore exercise and will rock your body within 30-45 seconds, especially if you are doing these for the first time. Position your body as if you were about to do a plank. Now raise your hips a bit and keep your hands firmly on the ground. This will be your starting position.
Now start jumping and move your legs as if you’re going up a steep hill. Try to touch your chest with your knees and engage your abs throughout the workout.
Keep on climbing like this for about 30-45 seconds and then take a rest for a second round.
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5. Squat Jumps
The squat jump exercise is pretty much doing like a regular squat, except you jump instead of simply standing up. Your starting position will be the same as a regular squat.
Do as many repetitions for 30-45 seconds.
6. Side Planks
Side planks target your core and obliques. This technique is pretty simple but challenging to complete. Start in a regular plank position and shift your weight to one side. Make sure your forearm is supporting most of your weight. You want to form a straight line with your body.
Hold this position for as long as you can up to 60 seconds duration.
7. Knee Highs
The last exercise on our ultimate 7-minute workout is knee highs. These targets your legs, butt, and core. Stand straight up and place your hands just above your waist so that your knees will touch them each rep.
Run in place and lift your knees up to your hands. Try to touch the palms of the hands on your knees.
Do these for 30 seconds.
Wrapping It Up
This workout can be completed every day… multiple times per day when your fitness levels increase. Cleaning up your diet along with completing this workout daily will guarantee you a change in your physique.