← Routines7 Minute Workout
- 7 min 50 sec
- 12 moves
- HIIT
- Circuit
- Full Body
- Quick
Circuit 1
- Stand tall with your feet together and your arms relaxed at your sides.
- Jump your feet out wide while sweeping your arms overhead.
- Lightly clap or tap your hands together above your head.
- Jump your feet back together while lowering your arms to your sides.
- Keep a smooth, continuous rhythm for the full interval.
- Stand with your back flat against a wall, feet about two steps out in front of you.
- Slide your back down the wall until your thighs are parallel to the floor.
- Set your knees directly over your ankles at a right angle.
- Press your whole back into the wall and hold the position.
- Push through your heels to slide back up when the hold is complete.
- Start in a high plank with your hands a little wider than your shoulders and your body in one line.
- Brace your core and bend your elbows to lower your chest toward the floor.
- Keep your elbows tracking back at about 45 degrees, not flaring out.
- Lower until your chest is just above the floor.
- Press through your palms to push back up to the start.
- Lie on your back with your knees bent, feet flat, and hands lightly behind your head.
- Curl your shoulder blades off the floor by drawing your ribs toward your hips.
- Pause at the top and feel your abs squeeze.
- Lower slowly until your shoulders just touch the floor.
- Keep the movement small and controlled for each rep.
- Stand in a slight squat with your weight on one foot and your chest tall.
- Push off your standing foot and leap sideways onto the other foot.
- Land softly with a bent knee and sweep the trailing leg behind you.
- Reach the opposite arm across your body to help your balance.
- Spring back the other way and continue bounding side to side.
- Stand with your feet shoulder-width apart, toes turned slightly out, chest up.
- Brace your core and send your hips back as if sitting into a chair.
- Bend your knees and lower until your thighs are at least parallel to the floor.
- Keep your heels down and your knees tracking over your toes.
- Drive through your heels to stand back up, squeezing your glutes at the top.
- Support yourself on the dip bars with your arms straight and your shoulders down away from your ears.
- Keep your torso tall and your elbows pointing back.
- Bend your elbows to lower your body down.
- Lower until your upper arms are roughly level with the floor.
- Press through your palms to push back up to straight arms.
- Set your forearms on the floor under your shoulders, legs extended behind you, toes tucked.
- Lift your hips so your body forms one straight line from head to heels.
- Squeeze your glutes and brace your abs as if bracing for a punch.
- Keep your neck long and your gaze just past your hands.
- Hold steadily for the prescribed time, breathing normally.
- Stand tall with your feet hip-width apart and your arms bent at your sides.
- Begin jogging on the spot on the balls of your feet.
- Drive one knee up to hip height, then quickly switch to the other.
- Pump your arms in time with your legs to keep the rhythm.
- Stay tall through your spine and hold the pace for the interval.
- Stand tall in a split stance with one foot forward and the other back.
- Bend both knees to lower into a lunge, front thigh near parallel.
- Explode straight up and switch your legs in the air.
- Land softly in the opposite split stance, knees bent to absorb the impact.
- Immediately lower and repeat, alternating sides with each jump.
- Start in a high plank with your hands under your shoulders and your feet about hip-width apart.
- Brace your core and set your feet wide for stability.
- Lift one hand and tap the opposite shoulder.
- Place the hand back down and tap with the other hand.
- Keep your hips as still as possible while alternating taps.
- Sit on the floor with your knees bent, leaning back slightly so your torso forms a V with your thighs.
- Lift your feet a few inches off the floor if you want more challenge.
- Clasp your hands together in front of your chest.
- Rotate your torso to one side, bringing your hands beside your hip.
- Twist smoothly to the other side, keeping your chest lifted.
