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The 7-Minute Cardio-Sculpting Workout

by
author image Jessica Smith
As a certified wellcoach, author, fitness lifestyle expert and the star of numerous exercise DVDs, Jessica Smith is constantly writing and producing video content about the latest news and expert information on health, fitness and wellness. She holds a Bachelor of Arts in communications.

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The 7-Minute Cardio-Sculpting Workout
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Can you really get a good workout in if you've got less than 10 minutes to spare? You bet! Toss that “I’ve got NO time to work out” excuse out the window and try this no-equipment, total-body cardio-sculpting routine for an efficient and effective session you can do anytime, anywhere. Do each exercise shown for 30 seconds, back-to-back (no rest in between) to keep your heart rate up and burn more calories in much less time.

1. Prisoner Squat
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1 PRISONER SQUAT

Stand with your feet slightly wider than hip-width apart, feet turned out and arms behind your head. Bend your knees and lower into a squat, pushing your hips back as if you’re about to sit down into a chair. Keep your chest lifted and your knees tracking over -- but not past -- your toes. Drive through your feet and return to standing. Do as many reps as possible with good form for 30 seconds.

Related: 20 of the Best Body-Weight Exercises

2. Squat Jump
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2 SQUAT JUMP

From the squat sit position, jump straight up, reaching your hands over your head. Land softly in the squat position, sitting back into your hips and keeping your knees behind your toes. Do as many reps as possible with good form for 30 seconds.

Related: Top 15 CrossFit Body-weight Exercises You Can Do at Home

3. Push-Ups
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3 PUSH-UPS

Begin in a full plank position with your hands and feet positioned slightly wider than shoulder-width apart. Engage your abs and bend your elbows, lowering your body to the floor without letting your hips sag (try to maintain a straight line from heels to head). Return to the start position. Do as many reps as possible with good form for 30 seconds. You can modify on bent knees if needed.

Related: 10 Push-Up Variations for a Stronger Body

4. Mountain Climbers
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4 MOUNTAIN CLIMBERS

From the full plank position, engage your abs and bend your right knee in toward your chest. Quickly jump your foot back to plank position and draw the left knee in. Repeat as quickly as possible for 30 seconds.

Related: Mountain Climb Away Those Calories

5. Stance Jacks
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5 STANCE JACKS

Stand with your feet together, arms by your sides. Jump your feet out wide and bend your knees, pushing your hips back as your chest reaches slightly forward. Tap your right hand to your left foot as your left arm extends back behind your body. Return to start position and repeat on the opposite side. Do as many reps as possible with good form for 30 seconds.

6. Speed Skaters
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6 SPEED SKATERS

Stand with your feet together, arms by your sides. Take a wide step out to the side with your left foot, lowering into a squat position, bending your right knee behind your body with your foot lifted and swinging arms to the left. Quickly push off your left leg and jump out and over to the right, landing on your right leg with the left leg crossed back, arms swinging to right side. Repeat as quickly as possible for 30 seconds.

Related: A 35-Minute HIIT Workout That Won't Hurt Your Knees

7. Crab Walk
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7 CRAB WALK

Sit on the floor with your hands behind hips, fingers facing in, knees bent and feet flat hip-width apart. Engage your abs and your lift hips off the floor into a bridge position. "Step" back with your right hand and right foot. Then "step" again with your left hand and foot. Keep "walking" like this for 30 seconds.

8. Tripod Bridge Reach
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8 TRIPOD BRIDGE REACH

From bridge position with your arms extended, lower your hips toward the floor and shift weight into your right leg, kicking your left leg straight up to the ceiling and reaching for it with your right hand. Lower that leg and arm and switch sides, kicking the right leg up and bending left knee and placing foot back on the floor. Repeat as quickly as possible for 30 seconds.

Related: A Quick Workout to Tone and Tighten Your Triceps

9. Reverse Lunge
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9 REVERSE LUNGE

Stand with your feet together, arms by your sides. Step your left leg back and lower into a lunge, reaching your hands out in front of you. Return to start. Repeat on the opposite side. Do as many reps as possible for 30 seconds.

10. X-Jumps
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10 X-JUMPS

Jump straight up, reaching your arms overhead and kicking your legs out to the side so that your body forms an "X." Land with your knees slightly bent to absorb the impact. Repeat as quickly as possible for 30 seconds.

Related: 10 No-Gym Plyometric Moves for Explosive Strength

11. Pike Push-Up
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11 PIKE PUSH-UP

From a full plank position with your feet wide and hands shoulder-width apart, engage your abs and lift your hips up and press your chest back to thighs (focus your eyes on legs to avoid straining your neck), bending your knees and lifting your heels off the floor if needed. (Your body should resemble an upside down letter “V.”) Bend your elbows out to your sides and lower the crown of your head toward the floor. Extend your arms. Do as many reps as possible for 30 seconds.

Related: 15 Burpee Variations That Will Kick Your Butt

12. Crescent Kicks
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12 CRESCENT KICKS

Start standing with your feet two to three feet apart, facing over your right leg. Engage your abs and lift your right foot off the floor and circle it around as if you're kicking something. Return to start position and repeat on the opposite side. Repeat as quickly as possible for 30 seconds.

13. Bicycle Crunches
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13 BICYCLE CRUNCHES

Lie face up with your hands clasped behind your head and your knees bent in toward your chest. Lift your shoulders and head off the floor turning torso your in toward your right bent knee as the left leg extends out straight above the floor. Repeat on the opposite side. Do as many reps as possible for 30 seconds.

Related: 21 Sit-Up Variations You Won't Totally Hate

14. Forearm Plank
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14 FOREARM PLANK

Begin in a full elbow plank position, with your arms bent under your shoulders, hands clasped together and your feet hip-width apart. Engage your abs hold for 30 seconds.

Related: The 41 Toughest Ab Exercises

What Do YOU Think?
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WHAT DO YOU THINK?

Are you busy? How do you find time to work out? Do you think you have 10 minutes to spare to try this workout? The first time you try this routine it might take you a little longer than 10 minutes because you’ll be learning the moves, but once you have them down, you’ll be able to do them anywhere! Leave a comment below and let us your thoughts.

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