7-Minute Workout Challenge to Transform Your Body

7-Minute Workout Challenge
7-Minute Workout Challenge

Exercising regularly is one of the best things you can do for your body and health.

It can help you lose weight, maintain a healthy weight, and strengthen your bones and muscles.

Exercise also improves your mental health and reduces your risk of many diseases including type 2 diabetes and some cancers.

Exercise benefits are literally endless. 

The best part is, it doesn’t take much to get started.

Just spending a few minutes exercising daily can bring tremendous benefits.

Getting and staying in shape is really about making small changes in everyday life that focus on health.

In fact, evidence suggests that just working out as little as 4 to 7 minutes daily can bring about those exercise benefits.

Note that the emphasis is not so much on how long you exercise. Rather, it’s more on what type of exercises you do in your workout and how hard you push yourself. 

This 7-minute no-equipment daily workout routine is perfect for anyone who wants to get in shape and can’t commit to long workouts.

Workout Instructions

The workout is short, it only has 12 bodyweight exercises targeting every muscle groups including your core, arms, legs, and butt. In sequence, perform each of the 12 body-weight exercises for 30 seconds each. 

This counts as 1 circuit. Repeat the circuit twice to complete a total of 3 circuits. This whole workout takes about 21 minutes. 

Since it’s a fast tempo, high-intensity workout, you move from one exercise to the next with little (5-10 secs) to no rest in between. minimal (5-10 seconds). Although keeping the intensity is important, all exercises should be carefully performed using the correct form and techniques. 

At all times, you should perform under control, with a full range of motion, and with breathing that goes out on exertion. 

It’s a high tempo and a high-intensity workout. If you are a beginner, start with 1-2 sets. As you gain more strength and fitness level, increase your set count to add more challenges. 

Up for a Challenge

Are you up for a challenge? This 7-minute workout challenge lets you complete with your friend or yourself!

Not in the mood to compete? That’s ok too. You can use the scorecard to simply track your progress and stay motivated! 

Here is how the challenge works: 

The workout is simple. You complete a circuit of 12 exercises under 7 minutes. You have exactly 30 seconds to perform each exercise, and the number of repetitions you performed is your score. 

Each exercise is followed by a 10-second rest. It’s a great time to log your score before you are up for the next exercise!

After each circuit, add up your scores for the total point for the circuit. 

If you are up for a more challenge, repeat the circuit for 1-2 more times for up to 21 minutes! 

If you are competing with a friend, whoever has the higher score win!

1. Jumping Jack

Jumping jack

Stand with your legs together and your hands at your sides. Engage your abs as you jump. Your legs should be apart and bring your arms overhead.

Without pausing, quickly hop your legs back together and bring your arms back down to your sides. Repeat for 30 seconds. Log the number of reps you completed. 

2. Wall Sit

Wall sit exercise

Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart. Bend your knees and slide your back down the wall until your knees are at 90-degree angles.

Hold for 30 seconds and come up. Your thighs should remain parallel to the floor for the entire time. Record the number of seconds you were able to hold the position. 

3. Push-Up

Push-up exercise

Get into a high plank position with your feet hip-width apart and your hands slightly outside your shoulders. Your body should form a straight line from head to heels.

Lower your body until your chest nearly touches the floor. Pause, then push back up to the starting position as quickly as possible. That’s one rep. Continue for 30 seconds. Record your score (reps) when done.

4. Crunch

Abdominal crunch

Lie flat on your back with your knees bent and feet on the floor. Tighten your core. Place your hands behind your head or across your chest. Pull your belly button towards your spine and flatten your lower back against the floor.

Bring your shoulder blades about one or two inches off the floor. Hold at the top of the movement for a few seconds,  then slowly return to the starting position but keep core tight. Repeat for 30 seconds and log your reps.

5. Step-Up

Step-up exercise

Stand in front of a sturdy chair or bench. Step up onto the chair or bench with your left leg, coming all the way up to stand on it with both feet fully. 

Then step back down and come back up, starting with your right leg this time. Do as many as you can in 30 seconds. Completing both sides each is one rep. Log your rep count. 

6. Squat

Squat exercise

Stand with your feet shoulder-width apart. Bend your knees as you hinge at the hips, shifting them back and down like you’re about to sit in a chair.

Lower yourself as far as you comfortably can, keeping most of your weight on your heels. Pause, then slowly push yourself back to the starting position. Repeat for 30 seconds. Log the number of repetitions as your score. 

7. Tricep Dip

Triceps dip

Sit on the edge of a bench or chair with your knees bent and your feet on the floor in front of you. Place your palms on the edge and fingers pointing forward next to your thighs. Your arms should be straight. Scoot forward until your hips and butt are in front of the seat.

Slowly bend your elbows as you lower your body toward the floor until your upper arms are parallel to the floor. Push back up. Repeat for 30 seconds and log your reps.

8. Plank

Planking exercise

Lie flat on your stomach on an exercise mat, with your elbows close to your sides, palms down and fingers facing forward.

Lift your torso and thighs off the floor. Your body should form a straight line from your shoulders to your ankles. Rest your weight on your elbows and your feet, with toes, tucked toward shins. Tighten your core and stay in this position for 30 seconds. Log the number of seconds you were able to hold the position. 

9. High Knees

High knees

Run in place for 30 seconds, bringing your knees up as high as you can with each step. Focus on lifting your knees up and down rapidly. 

Try holding your palms out in front of you at waist height, working to “smack” your knee into your palm with each step. Each set of Right and left steps counts as one rep. Record your reps. 

10. Lunge

Lunge exercise

Stand tall with your feet together. Place your hands on your hips and stand up straight with your shoulders pushed back.

Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then push yourself to the starting position. Repeat for 30 seconds. Each set of right and left steps make one rep. Record your reps. 

11. Push-Up Rotation

Push-up rotation exercise

Start in a high plank position, then do a traditional push-up by lowering your body down towards the ground until your chest nearly touches it. But as you come back up, shift your weight onto your left arm and rotate your body to the left side. Hold side plank for one count keeping hips high and study. 

Return to your starting position, then repeat to the right. Continue alternating from side to side for 30 seconds. Count your reps and log.  

12. Side Plank

Side plank exercise

Lie on your right side on an exercise mat, with your legs straight and your left leg stacked directly on top of the right.

Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold for 30 seconds. Be sure your hips and knees stay off the floor. Record the number of seconds you held this position. 

* Congratulations you got through the 7-minute workout. Maximize the benefits and do it two more times.

7-Minute Daily Workout Challenge

7-minute daily workout challenge

The Takeaway

This 7-minute workout challenge is all you need to get in shape. The workout only has 12 body-weight exercises targeting all major areas of your body, including your core, legs, arms, and butt. 

Record your score (rep count) after each exercise and let us know about improvement in a comment below.

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