The 7-Minute Cardio-Sculpting Workout

Can you really get a good workout in if you’ve got less than 10 minutes to spare? You bet! Toss that “I’ve got NO time to work out” excuse out the window and try this no-equipment, total-body cardio-sculpting routine for an efficient and effective session you can do anytime, anywhere. Do each exercise shown for 30 seconds, back-to-back (no rest in between) to keep your heart rate up and burn more calories in much less time.

  1. Prisoner Squat

    1. Prisoner Squat

Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes. Get back to the starting position

Do as many reps as possible with good form for 30 seconds.

  1. Squat Jump

    2. Squat Jump

Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes. Get back to the starting position

. Do as many reps as possible with good form for 30 seconds.

  1. Push-Ups

    3. Push-Ups

  • Start in a traditional push up starting position, your feet a couple of inches apart and your arms directly under your shoulders
  • Keep your abs tight and drop your body straight down bending just your arms.
  • Go back to the starting position.

Do as many reps as possible with good form for 30 seconds. You can modify on bent knees if needed.

  1. Mountain Climbers

    4. Mountain Climbers

Starting position: Place your hands on the ground and get into a push up position, make sure your arms are shoulder width apart. Bring one foot under your hips. It doesn’t matter which leg you start with, bring the extended led to your hips and extend your other leg, perform this on each foot this is one rep. Perform 30 seconds.

Repeat as quickly as possible for 30 seconds.

  1. Stance Jacks

    5. Stance Jacks

Stand with your feet together, arms by your sides. Jump your feet out wide and bend your knees, pushing your hips back as your chest reaches slightly forward. Tap your right hand to your left foot as your left arm extends back behind your body. Return to start position and repeat on the opposite side. Do as many reps as possible with good form for 30 seconds.

  1. Speed Skaters

    6. Speed Skaters

     

Standing, lunge forward with left foot, bending knees 90 degrees. Jump as high as you can, swinging arms overhead and switching legs in air. Land with arms by sides and right foot forward, immediately bending knees. Continue quickly alternating sides.

Repeat as quickly as possible for 30 seconds.

  1. Crab Walk

    7. Crab Walk

Although the crab walk is something you might have done as a child, it definitely works amazingly for your stomach muscles. Begin laying on the ground push your body off the floor with your hands and bent your knees until your body is completely off the ground. Use your hands and feet to walk along the floor. Make sure your hips are elevated to work your abs. Walk about 15 steps back and go back to your starting position. Keep “walking” like this for 30 seconds

  1. Tripod Bridge Reach

    8. Tripod Bridge Reach

Lie on a flat surface with your knees bent and both feet planted on the ground. As you raise one leg straight in the air, thrust your hips off of the ground, creating an arch in your lower back.

Be sure to drive through the heel of your foot in order to contract the hamstrings and glutes as you lift off of the ground.

. Repeat as quickly as possible for 30 seconds

  1. Reverse Lunge

    9. Reverse Lunge

To begin, stand tall take a big step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Returning to standing by pressing your right heel into the floor and bring your left leg forward to complete one rep. Alternate legs, and step back with right leg

Do as many reps as possible for 30 seconds.

  1. Jumping Jacks

    10. X-Jumps

Breath in and out as you do the jumping jacks and find the rhythm to your breathing and it’ll make your workout easier.

Repeat as quickly as possible for 30 seconds.

  1. Pike Push-Up

    11. Pike Push-Up

From a full plank position with your feet wide and hands shoulder-width apart, engage your abs and lift your hips up and press your chest back to thighs (focus your eyes on legs to avoid straining your neck), bending your knees and lifting your heels off the floor if needed. (Your body should resemble an upside down letter “V.”) Bend your elbows out to your sides and lower the crown of your head toward the floor. Extend your arms. Do as many reps as possible for 30 seconds

  1. Crescent Kicks

    12. Crescent Kicks

Start standing with your feet two to three feet apart, facing over your right leg. Engage your abs and lift your right foot off the floor and circle it around as if you’re kicking something. Return to start position and repeat on the opposite side. Repeat as quickly as possible for 30 seconds.

  1. Bicycle Crunches

    13. Bicycle Crunches

Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree

angle. Slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck. Repeat on the opposite side. Do as many reps as possible for 30 seconds.

  1. Forearm Plank

    14. Forearm Plank

Your arms must be positioned correctly and your elbows set directly under the shoulders for proper weight distribution. The spine remains straight(don’t round out the spine ).Tighten the core to benefit from the exercise. Keep your legs slightly spread without adding pressure to the hip area. Adjust the distance between your feet as you need it. Breath slowly and deliberates so that your core is fully engaged and your Engage your abs hold for 30 seconds.

 

You may also like...