The Easiest Way to Begin Shaping Up in 7 Minutes

1. Short Sessions

Having trouble finding time for a traditional 45-minute sweat-burning session? Not a problem! You can still find the time to do several short, 7-minute cardio sessions to burn calories and feel great! This is one of the absolute best ways to shape up in a short amount of time. If breaking up your workouts is the only way to get them in, then go for it!

2. Calorie Torcher

Jump rope for 7 minutes. Grab a jump rope and get to it. This is a great cardio workout and a high-calorie torcher. In fact, jumping rope often burns even more calories per minute than running, so get jumping! You can switch up your speed to intensify the workout. Make the most of every fitness minute, especially when you only have seven!

3. Mile Run

Okay, this may be a bit quick, but set your sights on running a mile in 7 minutes. In a single mile, you will burn around 100 calories and secrete endorphins—the "happy chemicals" in your brain. So lace up your kicks and get running! And if you cannot get a full mile in 7 minutes, have no worry; just do what you can. With time, you will definitely get quicker.

Here are a few benefits of short-burst workouts:

4. High Intensity

Perform 10 jumping jacks, 10 squats, 10 pushups, and 10 mountain climbers. Repeat this circuit five times, and then finish with a 1-minute sprint in place for a high-intensity mini-workout. This is tough but completely achievable in 7 minutes, so pick up those legs and get going! You get out what you put in, so give it all you've got for super results!

5. Switcher Upper

Every 30 seconds, switch up your exercise to target different muscle groups and get a great workout in. This way, you can fit in 14 exercises in just 7 minutes. Smash grapes, do squats, then jumping jacks, high knees, jump squats, v-squats, and butt kicks; now repeat this series just once. There you have the 'switcher upper' workout to diversify your mini sweat session and leave you feeling great!

6. Fab Abs

Perform crunches, side obliques, and the plank to target your abs. If your midsection is a trouble zone, add some plyometrics to really feel the burn, like jump squats and high knees. Just make sure to tighten your abs and engage those muscles you are working to make the most out of your core session.

7. Cardio and Resistance

Run in place for one minute, then use 5-8 lb dumbbells and perform overhead presses, bicep curls, and tricep kickbacks. Now go for 1 minute of jumping jacks, and repeat the weighted exercises. Run again for one minute, and go at the resistance. For the final minute, stretch out your muscles. You have just completed 7 minutes of a cardio and resistance combo workout!

It's amazing how much exercise you can do in just 7 minutes, so get moving! Just make sure to use every fitness minute wisely and work hard. Remember that you get out what you put in. So, are you ready to give it all you've got for the next 7 minutes?