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The 7-minute workout you can do without any equipment

Elyse Sparkes

by

Health & Fitness

As a personal trainer and yoga teacher I love to get people moving. I started blogging and create online programs to help people approach fitness + body image in a mindful way.

Get a full-body workout in 7 minutes — without any equipment

Instead of missing workouts because of your busy schedule, you can actually use your limited time as an advantage to get strong and sweaty.

The fix? Create a sense of urgency.

1. Decide exactly what time and for how long you’ll be on your mat

8:00 a.m.-8:15 a.m.? Great. You’ve got 15 minutes and 15 minutes only to devote to moving your body.

2. Within that time, drop everything else and go for it

Remove all other distractions: silence your phone, shut off your computer and close the door. This time is all about you. I guarantee your inbox will still be there when you get back.

3. Use time boundaries within your workout. Choose four full-body exercises. Do each for 30 seconds with a 10 second rest in between each exercise

Do you have five minutes? Do that routine twice.

10 minutes? Repeat for four sets.

Add a warm up ad cool down. Then you will have just finished a kick-butt workout in less than the time it took to check Facebook.

Try it out! I created this seven-minute, full-body workout that you can do at home without any equipment.

  • Do as many reps as you can of each of these exercises for 30 seconds.
  • Take a 10-second rest in between to transition to the next move.

*Want to follow along with me? Watch the video to do this entire workout with me from start to finish!

Ready, set, go!

Mummy kicks

Get a full-body workout in 7 minutes — without any equipment
Image: Elyse Sparks/SheKnows

A. Reach your arms out straight in front of you at shoulder height. Lift one leg a few inches off the ground.

B. Jump to switch legs as quickly as you can.

Bunny Hops

Get a full-body workout in 7 minutes — without any equipment
Image: Elyse Sparks/SheKnows

A. Start with your feet together, arms in by your sides.

B. Keep your feet together as you hop side to side.

The Charleston

Get a full-body workout in 7 minutes — without any equipment
Image: Elyse Sparks/SheKnows

A. Stand tall and kick one leg forward.

B. Come back to the center and then lunge backwards with the opposite leg.

*Repeat another 30 seconds on the other side.

Goddess hold

Get a full-body workout in 7 minutes — without any equipment
Image: Elyse Sparks/SheKnows

A. Stand with your feet wider than your hips, with your toes slightly rotated externally.

B. Bend your knees so that your hips are very low and hold!

Frog Jumps

Get a full-body workout in 7 minutes — without any equipment
Image: Elyse Sparks/SheKnows

A. Start in downward-facing dog and bend your knees.

B. Look forward and jump your feet up to your hands. Jump back and forth between these positions.

Plank Walks

Get a full-body workout in 7 minutes — without any equipment
Image: Elyse Sparks/SheKnows

A. Start in a plank.

B. Walk your arms and legs over to one side, then back through the center and over to the other side.

Flashdance bridge

Get a full-body workout in 7 minutes — without any equipment
Image: Elyse Sparks/SheKnows

A. Sit with your legs outstretched and your arms behind you.

B. Roll your shoulders back, press into your feet and lift your hips off the ground.

Want more workouts that you can do at home with minimal equipment? Get them here.

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