The workout below takes just 7 minutes, can be done anywhere – in the comfort of your own home, and can improve your health and decrease body fat—according to science.

How to use this list: Perform each exercise at a high-intensity effort for 30 seconds. For static exercises such as the Plank, hold the position for 30 seconds. For exercises that target two sides (such as your legs), alternate each side for 30 seconds. Rest for 10 seconds between each exercise. This circuit can be repeated 2-3 times if desired.

** An interval timer will help you too.  You can download an APP or use your stop watch – whichever you prefer.

1. Jumping Jack

It’s a gym classic—but you’ve gotta move fast! Stand with feet hip-width apart. Jump feet open as you raise arms up to form an X. Jump feet back together as you lower arms to sides.

2. Squat

Stand with feet shoulder width apart. Squat down, pushing your butt back first, lowering body until hips, knees, and ankles are at 90-degree angles. Use a range of motion that is comfortable to you and your body.

3. Push-Up

Start in high plank, wrists under shoulders, core engaged. Lower chest to floor, keeping legs, hips, and back in a straight line. Press into palms to lift back up.

4. Crunch

Lie face-up on floor with knees bent and arms reaching straight out. Press low back into floor and engage core to lift shoulder blades up off the floor and slightly forward.

5. Step-Up

Stand facing chair (or stool) and lift right foot onto seat. Press into heel of right foot to lift your body weight onto chair, balancing on right leg. Slowly lower back down to floor. Switch legs and repeat. Continue to alternate.

6. Triceps Dip

Sit on edge of chair and place hands on edge just outside of hips. Walk feet out a few steps, slide butt off chair, and straighten arms. Bend elbows and lower body until arms are bent at about 90 degrees. Press down into chair to return to starting position.

7. Plank

Place hands directly under shoulders. Engage core and squeeze glutes to stabilize body. Keep neck and spine neutral. Head should be in line with back. Hold position.

8. High Knees

Stand tall with feet hip width. 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 floor, and try not to lean back. Stay on balls of feet and alternate legs as fast as possible.

9. Lunge

Stand tall. Take a big step forward with right leg and lower body until right thigh is parallel to floor and right shin is vertical (don’t let knee go past right toe). Press into right heel to drive back up to starting position. Repeat on other side. Continue to alternate legs.

10. Push-Up With Rotation

Start in high plank and lower body then press back up to perform a push-up. From high plank, shift weight to left arm and rotate body to left side. Hold side plank for one count keeping hips high. Return to starting position, perform push-up, and repeat on right side. Continue to alternate.

11. Side Plank

Lie on one side with legs and feet stacked on top of one another. Lift hips to prop body up on elbow, keeping feet stacked. Press forearm into ground to keep torso and hips in a straight line. Hold.

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