Could you imagine transforming your body in minutes by burning off a few extra pounds? Today we have good news for you because your goal would be easily achievable with our tips. A 7-minute workout is becoming more and more popular in the fitness world and among exercisers? With the help of such physical activities, you have a chance to get your body in shape and achieve your dream figure. According to research, 7-minute workouts could be very rewarding. One study found that seven minutes of high-intensity bodyweight training can improve muscle strength and insulin sensitivity.

In today’s article, you will learn about the best and most effective exercises to try at home

train at home and do 7 minutes workout

7-Minute Workout: What Are the Benefits of These Sports Activities?

The best thing about these training plans is that these workouts are really time-saving. In addition, they are very easy to integrate. You could easily adapt your regular fitness program to it. If you are a beginner and want quick results, this workout is perfect for you. We recommend doing these exercises as a cardio fitness boost.

The 7-minute workout is suitable for anyone who wants to get their body in shape

engage in sporting activities and physical exercises

#What are the disadvantages of 7 minute workouts?

On the other hand, the fact that the workouts are so short can make them not a big priority for you.
The disadvantages of these workouts are that you could of course only fit so much in this short time. They only last 7 minutes, which means you run the risk of doing them over and over again throughout the day and then maybe not getting around to completing them.

These physical activities have more and more benefits

a young woman doing sports at home

7 minute workout training plan

Now comes the time to break a sweat. In order to prevent the possible injuries, you should consider something important. Consider the levels of intensity because the intensity shouldn’t be high.

#Jump rope for 30 seconds

A skipping rope is useful for warming up your body before an intense workout and preparing it for a sporty and more active pace. In just a few seconds, the heart rate will increase. How do you do this exercise correctly?

  • Stand up straight and place your feet together. Your arms should remain at your side and your palms should face forward.
  • Hop slightly and spread your legs wider. Then raise your arms up and straighten them as well.
  • Now jump back to your starting position and repeat the whole process.

Skipping rope works well when warming up your body

Perform jump rope for 30 seconds and do sports


Every exercising woman knows that the push-ups are really effective. You build strong abdominal muscles.

  • Start in the high plank position and place your hands shoulder-width apart next to your chest.
  • Stomach, bottom and back are tense. Consider that your body should form a straight line.
  • Then slowly push yourself back up.

The push-ups are perfect for building nice abs

do push-ups at home and 7 minutes workout


And how do you imagine the 7-minute workout without squats? Last but not least are the popular squats in all possible variations. They are suitable for firm legs as well as for a firm bottom. Try doing deep squats for 30 seconds and try to squat down if possible.

With the deep squats you will achieve the ideal results

do deep squats and exercise at home

#7 Minute Workout: Step ups

The step ups are especially good if you want to build up your leg muscles more.

  • Stand upright in front of either a chair or a bench and place your leg on it while keeping your other leg on the floor.
  • Push yourself up with your leg that is currently on the bench. Then bring the other leg up further until you reach a 90 degree angle.
  • Slowly return to the starting position and try again, now swapping and swapping legs.

Step-ups are becoming increasingly popular among women who want strong leg muscles

perform step ups and a woman exercising

#Walking lunges

The walking lunges are one of those athletic exercises that develop and strengthen your leg and butt muscles. Also, you could add this physical activity to the 7-minute workout group. First, we recommend doing a few walking lunges forward. Then simply step back or perform the familiar classic lunge for 30 seconds.

Walking lunges will help you develop your butt muscles in the best way

doing walking lunges and a woman doing sports in the living room

#Tricep dips with a chair

Many women are of the global opinion that this exercise is particularly suitable for men. Actually, it’s not just for men because Tricep dips with chair will ensure your beautiful and slim legs! By doing the exercise with a chair, you will form excellent and flawless leg muscles.

You could do this exercise properly with a chair or bench

do sport and sport motivation for women


What an effective and eye-catching exercise! This will help you sculpt gorgeous abs. There is no controversial or contradicting point of view here! You will fall in love with this exercise or just hate it. But whatever your view, don’t be denied that the plank is one of the most effective full-body exercises. If the classic low plank seems too easy for you, it might be a good idea to switch legs or pat your shoulders with your hands.

Do the plank correctly to achieve the dream figure

do a plank and do a 7-minute workout in the apartment

We hope that we have motivated you to decide on such a workout. You could easily adjust the difficulty level based on your preference. We hope you enjoy training. Do not forget that a little training would not hurt anyone.