7 Minute Full-body Burn!

Are you looking for a quick workout to get your heart pumping and blood flowing? Follow this 7 minute workout for a great burn! Each exercise should be done for 1 minute.


Jumping Jack

Start with your feet together, knees slightly bent and arms to your sides. Jump while raising your arms and separating your legs, land with your feet apart and arms overhead. Jump again while lowering your arms and returning legs to the midline.


Wall Sit

Lean against a wall with your feet shoulder-width apart and firmly planted into the ground. Slowly slide down the wall until your bent knees form a 90-degree angle. Hold this position for the desired amount of time.



Start by having your body in a plank position. Bend your elbows keeping them close to your sides as you lower your chest to the floor. Maintain a strong core and push yourself back up into your starting position, then repeat.


Abdominal Crunch

Lie on the floor with your knees bent and feet firmly planted about hip distance apart. Cross your hands over your chest or place behind your head. Pull your belly-button down to your spine to prepare for the movement. Slowly contract your abdominals as you bring your shoulder blades about two inches off the floor and exhale at the top. Inhale, then return to your starting position and repeat.


Step-up Onto Chair

Place your entire right foot onto the bench or chair. Press through your heel and step up on to the bench bringing your left foot to meet your right. Return to your starting position by stepping down with your right foot and then your left, so that both feet are on the floor. Lift the right leg and repeat on one side, and then the other.



Start by standing with your chest up and feet shoulder width apart or slightly wider. Sit back into the movement as if you were going to sit on an imaginary chair, keeping your head and eyes facing forward. Keep your body tight and push through your heels to return to starting position.


Tricep Dips on Chair

Position your hands shoulder-width apart on a bench or stable chair. Slide your bum off the edge of the bench, keeping your elbows slightly bent. Extend your legs out in front of you, keeping them bent or fully-extended for difficulty. Slowly bend your elbows and lower your body to the floor until your shoulders are at a 90-degree angle. Keep your shoulders down as you lower and raise your body.



Lower your forearms to the floor, keeping your elbows under your shoulders and your hands shoulder-width apart. Step your feet back one at a time, maintaining a straight line and keeping your core engaged for the entire exercise. Hold for the desired amount of time.


High Knees

Drive your right knee towards your chest, quickly returning it to the ground and then repeating on the left side. Continue by alternating knees as quickly as you can in a ‘running’ motion.



Start by standing with your feet together, shoulders back and relaxed and chin up. Pick a point of focus if that will help you balance and engage your core. Step forward with one leg lowering your hips until both legs create a 90-degree angle, making sure the knee behind you does not touch the floor. Keeping your weight on your heels, push yourself back up until you are back at the starting position. You can do one leg at a time or alternate as you go along. 


Push-up and rotation

Start by having your body in a plank position. Bend your elbows keeping them close to your sides as you lower your chest to the floor. Maintain a strong core and push yourself back up into your starting position. When you arrive at the starting position, place all of your weight over to one arm and rotate your hips until you are facing sideways. Place your arm back on to the floor and return your hips to the plank position and repeat.


Side Plank

Lay on your side with your forearm flat on the floor; be sure to have your elbow directly under your shoulder and both legs extended out creating a line. Your feet can be stacked for difficulty, or staggered to modify. Engage your core and raise your hips off of the floor creating a straight line, then hold for the desired amount of time.


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