You can effortlessly tone up your body in just 7 minutes even if you’ve been out of shape all your life.
The idea that you have to do long agonizing workouts to become fit is a myth. How quickly you’ll transform your body mainly depends on the type of exercises you do and the intensity of your workouts.
Intense workouts that don’t allow you to take long rests between sets can be extremely rewarding. And the exercises in your routine must target different muscle groups at the same time.
Most beginners should be able to perform the exercises in this routine. Just watch the demonstrations below the video if you don’t know how to perform any of the exercises.
7-Minute Emergency Tone Up Workout
Here’s a breakdown of the 7-minute emergency tone up workout for unfit beginners:
Knee Strikes – 40 Seconds
Rest 15 Seconds
Crossbody Punch to Knee Tuck – 40 Seconds
Rest 20 Seconds
Plank Shoulder Taps – 40 Seconds
Rest 20 Seconds
Full Plank Crunches – 40 Seconds
Rest 20 Seconds
Butterfly Dips – 40 Seconds
Rest 20 Seconds
Cross Mountain Climbers – 40 Seconds
Rest 20 Seconds
Burpees without Push Ups – 40 Seconds
Knee Strikes
Knee strikes are a phenomenal warm-up exercise. And if you do them consistently they can build your ab and shoulder muscles.
Keep your hands tight throughout and squeeze your abs every time you raise your knee.
Crossbody Punch to Knee Tuck
Do you lack coordination? This exercise will tremendously improve your coordination. It also activates the leg, ab, and shoulder muscles.
Perform this exercise as fast as possible while maintaining proper form.
Plank Shoulder Taps
Plank shoulder taps are excellent for building core and shoulder strength. Simply hold the straight-arm plank pose and then tap the left shoulder with the right arm and then quickly tap the right shoulder with the left. Alternate the shoulder taps as fast as possible.
Keeping your feet apart can keep your body stable as you perform this exercise. Remember to keep your shoulders, hips, and knees aligned in a straight line.
Full Plank Crunches
This unique variation makes the plank more effective by activating your oblique muscles.
While holding the plank pose, bend one sideways and tuck it forward until it touches the outer part of your elbow. Return it to starting position and then pull in the opposite knee. Keep alternating the knees after each rep.
Butterfly Dips
This simple triceps exercise can improve your coordination. You have to remember to spread your knees apart every time you bend your elbows.
Don’t rest your butt on the floor. Lower it until it taps the floor and then straighten your arms.
Cross Mountain Climbers
Mountain climbers are very popular nowadays but most people don’t do this variation. It will give you a full body workout and active your oblique muscles – something regular mountain climbers don’t do.
Burpees without Push Ups
Burpees are not as challenging as some people make them seem. They’re totally doable if you perform them without push-ups.
Tighten your butt muscles every time you kick your feet back to prevent your hips from sinking.
You should also mix this workout with other fat-burning workouts to tone up your body fast.
In fact, if you follow this training sequence instead of doing your workouts randomly, you can transform your body in just 28 days.
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