Standing full body workout

The 7-Minute Standing Full Body Workout for Beginners

With this workout, you don’t have to transition from standing upright to the floor. You will get a full body workout while standing.

You don’t even need to warm-up. The 7-minute standing workout starts with low impact exercises to get your blood flowing and put your body in workout mode.

Do this workout first thing in the morning to stay energetic all day. And if you’re feeling motivated, you can combine it with the standing ab workout.

The goal of this workout is to activate as many muscles as possible in 7 minutes, which will allow you to burn more calories and gain muscle faster.

Below the workout are instructions on how to perform each exercise properly.

7-Minute Standing Full Body Workout

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Here’s a breakdown of the routine:

Calf Raises – 30 Seconds

Good Mornings 30 Seconds

Rest 20 Seconds

Squat and Twist – 30 Seconds

Half-Squat Walk – 20 Seconds

Rest 20 Seconds

Wall Push Offs – 40 Seconds

Windmills – 40 Seconds

Rest 20 Seconds

Reverse Arm Circles 20 Seconds

Speed Bag Punches – 40 Seconds

Rest 20 Seconds

Half Jacks – 30 Seconds

Side Lunge to Leg Lift – 40 Seconds (20 Secs Each Leg)

Calf Raises

Calf raises will build your calf muscles. When doing this exercise, make sure you squeeze your calf muscles for two seconds every time you raise your heels.

Do calf raises slowly in order to properly activate your calf muscles.

Good Mornings

Good mornings build your lower back muscles and loosen the hamstrings. Keep your knees slightly bent and back arched when doing good mornings.

Bend forward until your torso is parallel to the floor and then slowly rise until you’re upright.

Squat and Twist

You probably know that squats activate the quads, hamstrings, and glutes. Adding a twist to this exercise will engage your oblique muscles as well.

Keep your abdominal muscles tight when twisting your torso.

Half-Squat Walk

Doing half-squat walks will strengthen all your lower body muscles. As you do the exercise, keep your back straight and knees bent.

Avoid bending the knees forward since that can put pressure on your knees and cause knee pain.

Wall Push Offs

Most beginners can do this explosive exercise. Stand two steps away from the wall and then place your hands on it at shoulder level. Press in until your chin almost touches the wall and then forcefully push off the wall. Repeat this movement.

This exercise builds arm, shoulder, and chest muscles. It’s more challenging when you stand further from the wall.


This is a great exercise for strengthening your core. It also loosens your lower back and hamstrings.

Perform windmills slowly and make sure you stand upright before touching the opposite toe.

Reverse Arm Circles

You’ll be surprised by how challenging this exercise is. It builds and strengthens your shoulder muscles.

If you have weak arms, start doing reverse arm circles every morning. Keep the circles wide.

Speed Bag Punches

Speed bag punches also activate your shoulder muscles. It’s important to keep your hands over your head in order to keep the shoulder muscles fully engaged. Do this exercise as fast as possible.

Half Jacks

Half jacks will engage all the muscles in your body and keep your heart rate elevated. Make sure you land on the ball of your feet when doing this exercise.

If you want to strengthen your arms, do half jacks while holding a pair of light dumbbells.

Side Lunge to Leg Lift

This is probably the most challenging exercise in this routine. It builds the lower body muscles and improves inner thigh flexibility.

Keep the leg straight while doing the leg lift and raise it as high as possible.

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