Quick 7 minute workout for busy schedules

If you have less than 10 minutes a day to spare, then this 7 minute workout is for you. With two continuous rounds of full body HIIT, your metabolism will get a boost and so will your energy levels.

You can do this 7 minute workout at home, at the park or at the gym. All you need is a floor mat, and a bench, box or something that you can use to safely jump on.

High intensity interval training is my favourite way to fit an effective workout into a busy day. It helps me keep up with a healthy lifestyle so I can start achieving my goals sooner. You can start smashing your goals too with this quick 7 minute workout

High intensity full body 7 minute workout

Equipment needed

  • Bench (or box)
  • Floor mat

Do each exercise for 30 seconds. Complete two consecutive rounds.  

1. Bench  jumps

  1. Start by standing in front of a bench with your feet shoulder width apart.
  2. Preparing to jump, bend your knees into a slight squatting position, and swing your arms through as your feet propel you onto the bench.
  3. Step down and prepare to jump again.

2. Push ups

  1. Start in a push up position with your hands shoulder width apart on the floor, arms straight with your legs out straight behind you. Keep your back straight.
  2. Bending at the elbows lower your body towards the floor as close as you can while still hovering.
  3. Keeping your body stiff, straighten your arms to push your body back up to start position.
  4. Repeat without pause.

3. Tuck Jumps

  1. Start by standing with your feet hip width apart.
  2. Bend slightly forward at the waist swing your arms back for momentum, and jump up as high as you can, tucking your knees into your chest.
  3. Once you land, repeat without pause.

4. Leg raises

  1. Start by sitting on the edge of a bench, gripping with both hands. With your back straight, lean slightly back to 45 degrees.
  2. Bend your knees up to your chest, then bring your heels down towards the floor.
  3. Repeat the motion without pause.

5. Jumping squat

  1. Start in a standing position with your feet shoulder width apart.
  2. Bending into a squat position lower yourself as if you were sitting, bending your knees until your thighs are parallel with the floor. Be sure to keep your knees behind your toes and keep your back straight.
  3. Pushing through your heels, jump straight up landing back down into a squat position.
  4. Continue without pausing.

6. Spiderman plank

  1. Start in a plank position with your wrists in line with your shoulders. Your legs should be extended out behind you, with your feet slightly apart. Be sure to keep your back flat.
  2. Starting with your right knee, bring it up towards your right elbow as far as you can, and then bring it back down behind you.
  3. Next with your left knee, repeat the same motion, bringing it up towards your left elbow as far as you can, and back down behind you.

7. Line jumps

  1. Start in a standing position with your back straight, feet shoulder width apart and your arms by your sides.
  2. Squat slightly by bending your knees, your arms at your side.
  3. Jump forward swinging your arms upward for momentum.
  4. Land in a squatting position, and repeat.

Love your #innerbabe

If being busy is a common excuse that stops you from getting to the gym or keeping up with your health, this 7 minute workout is perfect for you. But to keep healthy living on your radar more consistently, you’ll have to do a little prep work. I keep my gym bag packed with all of the essentials for before, during and after the gym. That way, on those days that I’m really busy, it’s stocked and ready to grab and go. It also has me covered for those times I’m heading straight from the gym to a meeting or event.

Eating healthy is another tough one when you’re short on time. Instead of focusing on making healthy meals everyday, I pick one or two days a week to prep healthy meals in advance. I always pack snacks with me so I’m never left reaching for junk, and when I come home in the evening too tired to make dinner, my meal is already prepared.

Living a healthy lifestyle can take some work, but over time, those changes become your habits making it feel natural and normal. Eventually, getting a workout in will be a normal part of your routine, the same way brushing your teeth is.

How do you make healthy living fit into your busy lifestyle? Tell us in the comments below.

2017-03-29T19:34:25+00:00 March 29th, 2017|Move|