Full Body Workouts, Home Workouts
Emergency tone up workout for beginners

7-Minute Emergency Tone Up Workout for Unfit Beginners

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

If you're a beginner, use this emergency tone up home workout #tone #home #workout #flabfix

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.

How to Do Knee Strikes

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.

How to Do Crossbody Punch to Knee Tuck

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.

How to do Plank Shoulder Taps

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.

How to Do Plank Shoulder Taps

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.

How to do butterfly dips

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.

How to do cross mountain climbers

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.

How to do Burpees without Push-Ups

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.

Learn more about the amazing training sequence

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