Shape Your Body With This 7 Minute Fat Burning Workout

Can you really get a good workout in if you’ve got less than 10 minutes to spare? You bet! Try this no-equipment, total-body cardio-sculpting routine for an efficient and effective session you can do anytime, anywhere.

Do each exercise shown for 30 seconds, back-to-back (no rest in between) to keep your heart rate up and burn more calories in much less time.

You don’t need a gym to get a great workout! These exercises will hit every single muscle in your body and slash fat — without any equipment. So, what are you waiting for? All you need are these exercises and YOU!

Lose weight and sculpt your body with this no-nonsense workout! It’s fun and easy, but highly effective!

1. Prisoner Squat:

How to:

Stand with your feet slightly wider than hip-width apart, feet turned out and arms behind your head.
Bend your knees and lower into a squat, pushing your hips back as if you’re about to sit down into a chair.
Keep your chest lifted and your knees tracking over — but not past — your toes.
Drive through your feet and return to standing. Do as many reps as possible with good form for 30 seconds.

2. Squat Jump:

How to:

From the squat sit position, jump straight up, reaching your hands over your head.
Land softly in the squat position, sitting back into your hips and keeping your knees behind your toes.
Do as many reps as possible with good form for 30 seconds.

3. Push-Ups:

How to:

Begin in a full plank position with your hands and feet positioned slightly wider than shoulder-width apart.
Engage your abs and bend your elbows, lowering your body to the floor without letting your hips sag (try to maintain a straight line from heels to head).
Return to the start position.
Do as many reps as possible with good form for 30 seconds.
You can modify on bent knees if needed.

4. Mountain Climbers:

How to:

From the full plank position, engage your abs and bend your right knee in toward your chest.
Quickly jump your foot back to the plank position and draw the left knee in.
Repeat as quickly as possible for 30 seconds.

5. Speed Skaters:

How to:

Stand with your feet together, arms by your sides.
Take a wide step out to the side with your left foot, lowering into a squat position, bending your right knee behind your body with your foot lifted and swinging arms to the left.
Quickly push off your left leg and jump out and over to the right, landing on your right leg with the left leg crossed back, arms swinging to the right side.
Repeat as quickly as possible for 30 seconds.

6. Reverse Lunge:

How to:

Stand with your feet together, arms by your sides.
Step your left leg back and lower into a lunge, reaching your hands out in front of you.
Return to start.
Repeat on the opposite side.
Do as many reps as possible for 30 seconds.

7. X-Jumps:

How to:

Jump straight up, reaching your arms overhead and kicking your legs out to the side so that your body forms an “X.”
Land with your knees slightly bent to absorb the impact.
Repeat as quickly as possible for 30 seconds.

8. Pike Push-Up:

How to:

From a full plank position with your feet wide and hands shoulder-width apart, engage your abs and lift your hips up and press your chest back to thighs (focus your eyes on legs to avoid straining your neck), bending your knees and lifting your heels off the floor if needed.
(Your body should resemble an upside-down letter “V.”)
Bend your elbows out to your sides and lower the crown of your head toward the floor.
Extend your arms.
Do as many reps as possible for 30 seconds.

9. Crescent Kicks:

How to:

Start standing with your feet two to three feet apart, facing over your right leg.
Engage your abs and lift your right foot off the floor and circle it around as if you’re kicking something.
Return to start position and repeat on the opposite side.
Repeat as quickly as possible for 30 seconds.