7 Min Workout To Lose Weight At Home

You’re busy. But chances are, you have 7 minutes in your schedule that you could spare.
When you don’t have 30 or 60 minutes for a full workout, the 7-minute workout packs in a full-body exercise routine in a fraction of the time.
If working out isn’t your thing AND you’re not a morning person, You don’t need to worry about weight.
Your performance coach and fitness trainer from the David Life Mastery came up with a 7 minutes full body fitness program. I’ve put together a series of 6 different exercises that work the upper body, lower body, and core.

You do each exercise for at least 30 seconds — long enough to get in about 15 to 20 repetitions. In between sets you rest for about 10 seconds.

The 6 exercises in the 7-minute workout target all the body’s major muscle groups.

Exercise 1
Jumping jacks (total body workout)

You can start toning your body instantly if you know how to do Jumping Jacks correctly.

STEPS:
1. Stand upright with your legs together, arms at your sides.
2. Bend your knees slightly, and jump into the air.
3. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
4. Jump back to the starting position.
5. Repeat.

Exercise#2
Push-up (upper body)

STEPS
1. Get on the floor on all fours, positioning your hands slightly wider than your shoulders.
2. Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe
3. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.
4. Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don’t lock out the elbows; keep them slightly bent.

Exercise # 3
Abdominal crunch (core)

STEPS
1. Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest.
2. Pull your belly button towards your spine in preparation for the movement.
3. Slowly contract your abdominals, bringing your shoulder blades about 1 or 2 inches off the floor.
4. Exhale as you come up and keep your neck straight, chin up.
5. Hold at the top of the movement for a few seconds, breathing continuously.
6. Slowly lower back down, but don’t relax all the way.
Repeat for 15 to 20 repetitions with perfect form for each rep.

Exercise #4
Step-up onto chair (total body)

STEPS
1. To start, place your entire right foot onto the bench or chair. Press through your right heel as you step onto the bench, bringing your left foot to meet your left so you are standing on the bench.
2. Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.
3. Complete 15 steps leading with the left foot, then repeat another 15 steps leading with your left foot. Do three sets.

Exercise# 5
Squat (lower body)

STEPS:
1. Stand with feet a little wider than hip width, toes facing front.
2. Drive your hips back—bending at the knees and ankles and pressing your knees slightly open—as you…
3. Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back.
4. Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle.
5. Press into your heels and straighten legs to return to a standing upright position.

Exercise# 6
High knees/running in place (total body)

STEPS:
1. Stand with your feet hip-width apart. Lift up your left knee to your chest.
2. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.
3. Depending on how much time you have, you can do the 7-minute workout once, or repeat the whole series two or three times.