How long do you spend scrolling Instagram in the morning? If you’re anything like me then I’m guessing its longer than you’re willing to admit. So why not use that time for something productive?
I’ll get around to it soon is the attitude a lot of us have towards exercise. It’s something we’d be doing if only life didn’t keep getting in the way. We’re so busy that for months at a time scheduling even a 30 minute workout can feel impossible.
So let’s forget about that and just start small.
7 minute Blaster workout
Number of repeats: This workout requires only one round of 20 seconds on and 10 seconds off, however if you’re feeling fit and energetic feel free to repeat for another round or two.
Make sure your body is warm, and have your timer ready…
This style of squat adds in some additional inner thigh, cardio and core work.
Jump your legs out wide as you drop one hand to the floor before swiftly jumping back up again bringing your feet together. Alternate hands each rep.
This plyometric move brings on the cardio factor as well as adding real power to your average lunge.
Aim to have your knees at 90-degrees before exploding back up through the heel of your front leg. Keep your back straight and pump your arms like you would in a sprint.
Sumo squat jump
This jump squat really targets your inner thighs as well as challenging your heart and lungs.
Jump with your feet out wide like a sumo wrestler before jumping up as high as you can. Keep your feet out the entire time, land softly before exploding up again.
If you find planks boring, add in this upper body strength move.
Keeping your core switched on and your hips level, get up onto your hands before returning back to your forearms. This makes your planking times fly by.
These full-on Bunny Hops require upper body strength, core stability and lower body power – Boom!
With your body starting in a high plank position, jump your feet in so your knees almost touch your elbows before jumping straight back out again.
Inchworm with push ups
This fast moving inchworm has all the benefits of a push up with an extra level of athleticism thrown in for kicks.
With your feet a little more than shoulder width apart, bend down from the standing position walking your hands forward to the push up position. Whip out a quick push-up before quickly back peddling with your hands and returning to the standing position.
Lateral stepping lunge
This lunge both stretches and strengthens your inner thighs as well as utilising many of your core muscles.
Starting with your feet together, lunge out to the side allowing you to get a good stretch of your inner thigh on your straight leg ,while reaching down to the floor with the opposite arm. Push off your bent leg and repeat on the other side.
Forward and backward shuffle
This turbo-charged cardio move works your legs and lungs like a pro athlete.
In around a 3-5 metre line, run forwards and backwards touching the ground each time with alternating hands.
Forward and backward bear crawl
The Bear Crawl requires a little co-ordination, a decent amount of fitness and a whole lot of upper body and core strength.
Much like the forward and backward shuffle, move forwards and backwards in the Bear Crawl position. Make sure you keep your back parallel to the floor, your bum will want to stick up in the air as you fatigue.
This funky rotating move works out your upper body and core strength.
Starting on your hands and feet, kick one foot out to the side as you rotate your trunk 90 degrees while lifting the opposite arm. You can have your foot slide along the floor and have your hip on the ground…or for a more advanced option, keep your hip and knee one inch above the floor. Rotate from side to side without falling over.
Superman with bunny hop
To feel like a super hero, try this move that works your fitness as well as your entire extensor chain.
Start by lying flat on the floor face down and have your legs and arms stretched out so you are as long as possible. Elevate your arms and legs aiming to get your hands as high as your heels. Lower your limbs down and bring your hands in by your shoulders to prep you for a push-up. Once you’re up, jump your knees in towards your elbows for a quick bunny hop before lowering back to the floor and repeating the whole cycle again.
This exercise combines the king of all exercises with a cardio pump in the form of a jump.
With your feet a tad more than shoulder width apart, jump up as high as you can as often as you can in the 20 seconds. Feel free to use your arms to gain momentum.
This cardio shuffle in the shape of a ‘T’ helps to distract you from the fatigue flowing through your heart, lungs and legs.
Start by doing an on the spot shuffle, which is like running on the spot, except your feet slide along the ground while your arms pump like a sprinter, then move backwards around 2-4m, then to one side for 2-4m, back to the middle before shuffling to the other side spelling a very neat ‘T’.
This ultimate calorie-burner is the perfect way to finish off your lungs, legs and anything you had left in the tank.
Start in the standing position and drop down to the floor to your hands and toes before quickly lowering down to the floor, then push straight back up again with your arms immediately followed by jumping your feet forward near your hands and then jump up as high as possible before getting straight back down again.
There you have it! 7-minutes to train your entire body. A fast, fun challenge for your next workout. Enjoy!
Amelia Phillips is a registered trainer, nutritionist and Co-founder of Voome. Voome, from the trusted team behind the hugely successful 12WBT program, cuts through the noise and offers simple, effective and real fitness solutions. Voome Workouts gives you unlimited access to a vast library of short, effective workouts designed to get results. They’re easy to follow, you can do them anywhere and they’ll bring you closer to your goals. Only $6.99 per week; no membership fees, cancel anytime. For more information, check out their website or connect with Amelia on Instagram.
While we’re on the topic, here’s Kim Kardashian’s exact butt workout and the Bikini World Champion workout that is guaranteed to make your booty burn.
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