Lack of time is the biggest excuse for skipping workouts. But the truth is you don’t have to endure long painful workouts to get in shape.
You can activate every muscle in your body in just 7 minutes. And keep your metabolism on overdrive the whole day.
There’s no excuse to skip this workout. You can do it in your bedroom, while traveling, at the office, or the park.
If you’ve struggled with workout consistency, do this workout in the morning. Exercising in the morning reduces the chances of skipping workouts.
Frankly, you won’t feel motivated all the time. Sometimes you’ll have to use your will and determination to push through your workouts.
Watch the demonstrations below the video to learn how to perform each exercise properly.
7-Minute No-Excuses Total Body Workout
Here’s a breakdown of the 7-minute no-excuses total body workout for weight loss:
Cross Mountain Climbers – 30 Seconds
Rest 15 Seconds
Elbow Plank with Leg Lifts – 40 Seconds
Rest 15 Seconds
Knee Push Ups – 40 Seconds
Rest 15 Seconds
Hand Walkouts with Twist – 40 Seconds
Rest 15 Seconds
Plank Jack Burpees – 40 Seconds
Rest 20 Seconds
Side Lunges – 40 Seconds
Rest 20 Seconds
Romanian Single Leg Deadlift – 60 Seconds (30 Seconds Each Side)
Cross mountain climbers
You’ll love this full body exercise. It will build your shoulders, arms, oblique, and ab muscles.
Keep your shoulders fully extended and arms straight. Also, keep your hips stable. Avoid bouncing them up and down.
Elbow plank with leg lifts
Making small tweaks to the plank can offer incredible benefits. This plank variation will build your arms, glutes, and shoulder muscles.
Keep both feet straight throughout. Tighten your butt muscles to prevent your hips from sinking. And keep your neck in its neutral position – avoid lowering your head.
Knee push-ups
Knee push-ups are deceiving. They’re not as easy as they seem. When done properly, this exercise activates your arm, shoulder, and chest muscles.
Lower your upper body until your chest almost touches the floor and rise until your arms are straight. Keep your shoulders, hips, and knees aligned in a straight line.
Hand walkouts with a twist
Hand walkouts are unbeatable. They build your arm, chest, shoulder, and core muscles.
Maintaining a wide range of motion is necessary if you want to get the most out of this exercise. Walk out as far as possible and then walk back until your arms are close to your feet.
Lastly, keep your hand-strides short and move fast.
Plank jack burpees
This energizing exercise will beat your fatigue and keep you energetic all day. Even better, you’ll gain greater coordination when you do plank jack burpees regularly.
Plank jack burpees activate your arm, shoulder, core, leg, calf, and glute muscles, making it one the best compound movements.
Side Lunges
Do you want to strengthen your legs while improving inner thigh flexibility? Then you must add this exercise to your routine.
Make sure your knee doesn’t extend past your toes when you lunge sideways. And keep your torso upright throughout.
Romanian single leg deadlift
This exercise may feel challenging in the first few reps but it’ll get easier. Do it regularly to keep your hamstrings strong and flexible.
Bodyweight exercises (home workouts) lack in hamstring exercises. Therefore, take advantage of this one.
Keep the knee of the supporting foot slightly bent and then bend forward until your torso and active foot are parallel to the floor.
No excuse should stop you from doing this workout or the unique workouts in the fat blaster sequence.
This sequence is mind-blowing. Its focus on compound movements and progression will allow you to burn fat and build muscle in the shortest time humanly possible.
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