How to Do the 7-Minute Workout
Grab a timer and perform these exercises in order for as many reps as you can in 30 seconds. Follow this up by 5 to 10 seconds of rest depending on the intensity you want. If you have more time or if you want to make your workout more challenging, complete 2 to 3 sets of this circuit.
Stand with feet hip-width apart. Jump feet open as you raise arms to form an X shape. Jump feet back together as you lower arms to your sides.
Stand with your back to a wall. Walk feet away from the wall as you slide your back down the wall, lowering your body until hips, knees, and ankles are at 90-degree angles. Engage core to keep low back pressed against the wall.
Start in high plank, wrists under shoulders, core engaged. Lower your chest to the floor, keeping legs, hips, and back in a straight line. Press into palms to push back up.
Lie faceup on the floor with knees bent and arms reaching toward feet. Press low back into the floor and engage core to lift shoulder blades off the floor and slightly forward.
Stand facing a chair or stool and lift right foot onto the seat. Press into heel of right foot to lift your body onto the chair, balancing on right leg. Slowly lower back down to the floor. Switch legs and repeat. Continue to alternate.
Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hinge at hips, then send hips back.
Bend knees to lower your body. Keep chest lifted while lowering to at least 90 degrees. Rise and repeat.
Sit on the edge of a chair and place hands on edge, just outside your hips. Walk feet out a few steps, slide butt off the chair, and straighten arms.
Bend elbows and lower your body until arms are bent at about 90 degrees. Press into the chair to return to starting position.
Place hands directly under shoulders. Engage core and squeeze glutes to stabilize your body. Keep neck and spine neutral. Head should be in line with back. Hold.
Stand with feet hip-width apart. Engage core and use lower abs to lift and lower one knee at a time, as if running in place.
Bring knees to same height as hips, thighs parallel to the floor, and try not to lean back. Stay on balls of feet and alternate legs as fast as possible.
Alternating Forward Lunges
Stand tall. Take a big step forward with right leg and lower your body until right thigh is parallel to the floor and right shin is vertical. Don’t let right knee go past toe.
Press into right heel to drive back up to starting position. Repeat on other side. Continue to alternate legs.
Push-Up with Rotation
Start in high plank. Lower your body toward the floor, then press back up to perform a push-up. Shift weight to left arm and rotate your body to the left side.
Hold side plank for 1 count, keeping hips high. Return to starting position, perform a push-up, and repeat on the right side. Continue to alternate.
Lie on your side with legs and feet stacked. Lift hips and prop your body up on one elbow, keeping feet stacked. Press forearm into floor to keep torso and hips in a straight line. Hold.