This is workout one, the 7 Minute Workout from The Best Quick Workouts for All-Day Energy article. If you haven’t heard of the 7 Minute Workout yet, this is a great workout that can be done in your very own living room or in a gym.

If you are thinking to yourself, “How can anything that’s only 7 minutes long work?”, you are not alone! Try it and trust me, you will be hoping the 7 minutes is over within the first 3! Go all out for these 7 minutes for the most benefit. If you have more time, do this workout in circuits up to 3-4 times in a row with 1 minute in between for rest for a well-rounded half hour. Better yet, this workout is equipment-free except for a chair (you could also use a stair or sturdy bench), which means it can be done even while traveling.

Be aware of jumping cautiously as it is not recommended for those with joint or back problems.

Workout 2: 20 Minutes of Intervals

Workout 3: 30 Minute Miracle

7 Minute Workout

Type: HIIT

Targets: Full Body

Equipment: A sturdy chair or bench.

Level: All levels

A great workout that can be done in your very own living room or in a gym.

Warm Up

5-10 minute Jog

Main Workout

Go all out for 30 seconds for each of the exercises. If you have more time, do this workout in circuits up to 3-4 times in a row, with 1 minute in between for rest, for a well-rounded half hour.

Jumping Jacks - Sets: 1   Reps: 30 secs

Wall Sit - Sets: 1   Reps: 130 secs

Push Ups - Sets: 1   Reps: 30 secs

Crunches - Sets: 1   Reps: 30 secs

Step Ups - Sets: 1   Reps: 30 secs

Squats - Sets: 1   Reps: 30 secs

Tricep Dips - Sets: 1   Reps: 30 secs

Plank - Sets: 1   Reps: 30 secs

High Knees - Sets: 1   Reps: 30 secs

Lunges (right leg) - Sets: 1   Reps: 30 secs

Lunges (left leg) - Sets: 1   Reps: 30 secs

Push Ups - Sets: 1   Reps: 30 secs

Side Plank (right) - Sets: 1   Reps: 30 secs

Side Plank (left) - Sets: 1   Reps: 30 secs

Main Workout Videos

Jumping Jacks

Jumping Jacks

Sets: 1

Reps: 30 secs

Wall Sit

Wall Sit

Sets: 1

Reps: 130 secs

Push Ups

Push Ups

Sets: 1

Reps: 30 secs

Crunches

Crunches

Sets: 1

Reps: 30 secs

Step Ups

Step Ups

Sets: 1

Reps: 30 secs

Notes: (on a sturdy chair or bench)

Squats

Squats

Sets: 1

Reps: 30 secs

Tricep Dips

Tricep Dips

Sets: 1

Reps: 30 secs

Notes: (on a sturdy chair or bench)

Plank

Plank

Sets: 1

Reps: 30 secs

High Knees

High Knees

Sets: 1

Reps: 30 secs

Lunges (right leg)

Lunges (right leg)

Sets: 1

Reps: 30 secs

Lunges (left leg)

Lunges (left leg)

Sets: 1

Reps: 30 secs

Push Ups

Push Ups

Sets: 1

Reps: 30 secs

Side Plank (right)

Side Plank (right)

Sets: 1

Reps: 30 secs

Side Plank (left)

Side Plank (left)

Sets: 1

Reps: 30 secs

Cool Down

Your usual cool down and stretching routine

Notes

Be aware of jumping cautiously as it is not recommended for those with joint or back problems.

Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

http://www.fitbodyhq.com/workouts/all-day-energy-workout-1-the-7-minute-workout/

FitBodyHQ.com

Christy Lyons

Christy Lyons, M.A., PHR, is a former corporate wellness company owner & freelance Yoga, Pilates, and barre/toning instructor. As an E-RYT, she has been teaching yoga since 2007 and has also run 2 teacher training programs. She is an NASM-CPT and specialized in working with clients with autoimmune diseases, spinal injuries, and other unique cases. After selling her business in 2013, Christy... Read More

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