7-Minute Workout

7-Minute Workout


Jumping Jacks

Start with jumping jacks, which you learned in elementary school. Do them for 30 seconds, take a 10-second break, and go right to the next move.

Wall Sits

Lean back into the wall, and slide down like you’re sitting down into a chair. Your knees should finish above your ankles, bent at 90 degrees. Hold this position for 30 seconds.


If you are a beginner, You can make this easier by resting your weight on your knees instead of your feet.

Ab Crunch

Lie flat on your back, with your knees bent and feet on floor. Tighten your core. Press your lower back into the mat and reach toward top of knees. Return to starting position but keep core tight and repeat for 30 second


Step up and down on a chair or bench as many times as you can in 30 seconds to get your heart pumping.


Standing with your feet shoulder-width apart, bend your knees and lower yourself as far as you can, then stand back up. Repeat for 30 seconds.

Triceps Dip on Chair

Sit on a stable and sturdy chair or bench, and slowly lower yourself toward the floor, then push back up. Repeat for 30 seconds.


Lie on your stomach on an exercise mat and lift your torso and thighs off the floor, using your core muscles. Stay in this position for 30 seconds.

High Knees

Research shows that running in place for 30 seconds while bringing your knees up as high as you can help with fat loss.


Step forward on your right foot, lowering your pelvis down toward the floor, then push back with the front leg and return to your starting position. Repeat for 30 seconds.

Push-Up and Rotation

Start in a standard push-up position and shift your weight onto your left side. Repeat for 30 seconds.

Side Plank

Lie on your side on a mat, stack your legs on top of each other, and push your weight up on your elbow. Hold the position for 15 seconds, then switch sides.

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