The 7-Minute Cardio-Sculpting Workout


To get a good workout and see the results soon, you need to spare at least 10 minutes per day.  Stop saying you don’t have enough time for yourself. Forget that excuse and try this total-body cardio-sculpting and non-equipment routine and witness its efficiency. You have to do each exercise for 30 seconds without rest in-between to reach the ultimate goal- fast heart rate and more burnt calories.

  1. Prisoner Squat

Start with standing on your feet that need to be wider than hip-width apart. Your feet should be turned out and put your arms behind your head. Then, bend your knees and lower into a squat like you are supposed to sit on a chair. Keep your knees tracking over and your chest lifted. Drive through your feet and get back to the starting position. Repeat as much as you can for not more than 30 seconds.

  1. Squat Jump

Get in a squat position. Then jump straight up by throwing your hands over your head. Land on your feet in the squatting position; keep your knees bent and repeat this exercise for 30 seconds.

  1. Push-Ups

Prepare yourself in a full plank position. Your hands and feet need to be positioned slightly wider than shoulder-width apart. Bend your elbows and engage your abs. Lower your body to the floor and try to stay in a straight line from head o hills. Return to the starting position and repeat with good form for 30 seconds. If you find it very hard to do this kind of push-ups, try bending your knees on the floor.

  1. Mountain Climbers

Start in a full plank position and from there, engage your abs and bend one of your knees in toward your chest. Quickly jump and change both legs alternately. Try repeating it as quickly as possible for 30 seconds.

  1. Stance Jacks

In a standing position, put your feet together and your arms by your sides. Jump with your feet wide and bend your knees. Push your hips back and your chest will reach slightly forward. Tap your left hand to your right foot as your right arm extends back behind your body.  Repeat the same steps on the opposite side. Do reps as much as you can for 30 seconds.

  1. Speed Skaters

Put your feet together while standing and put your arms by your sides. Take a large step out to the side with your right foot and lower into a squat position, bending your left knee behind your body with your foot lifted and swinging arms to the right. Push off your right leg fast and jump out over to the left, landing on your left leg with the right leg crossed back. Your arms should be swinging to the left side.  Repeat as fast as possible for 30 seconds.

  1. Crab Walk

Start by sitting on the floor and put your hand behind your hips with fingers facing in. Bend your knees and your feet need to be flat hip-width apart. Engage your lifted hip and your abs into a bridge position. Try walking backwards with your right hand and right foot back. Repeat this with the left hand and foot.

  1. Tripod Bridge Reach

From bridge position, extend your arms and lower your hips toward the floor. Then shift weight into your left leg, kick your right leg up to the ceiling, and reach for it with your left hand. Lower your right leg and switch sides, by lifting your left leg and bending the right knee. Repeat for 30 seconds.

  1. Reverse Lunge

Put your feet together in a standing position and your arms by your sides. Step one of your feet back and lower it into a lunge. Reach your hand out in front and then repeat on the opposite side.

  1. X-Jumps

Start by jumping straight up, reach your arms overhead and kick your legs out to the side. Now, your body will form an “X”. To absorb the impact of the jump, land with your knees slightly bent. Repeat as fast as possible for 30 seconds.

  1. Pike Push-Up


Start in a full plank position with your feet wide and hands shoulder-width apart. Lift your hips and engage your abs. Press your chest back and keep your eyes focused on your legs to avoid straining your neck. Bend your knees and if needed, lift your heel off the floor. Bend your elbows out to your sides. Lower the crown of your head and extend your arms.

  1. Crescent Kicks


Stand with your feet facing over your right leg, as they need to be two or three feet apart. Elevate your right foot of the ground and circle it around. You need to look like you are kicking something. Repeat the same with the opposite leg.

  1. Bicycle Crunches


Start by lying face up and clutch your hands behind your head. Bend your knees toward your chest. Lift your head and shoulders off the floor and turn your torso toward your left bent knee as the right leg stretches out above the floor. Repeat for 30 seconds alternately on both sides.

  1. Forearm Plank

Start in a full elbow plank position. Bend your arms under your shoulders, clasp your hands together and put your feet hip-width apart. Hold in this position for 30 seconds.


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