You Can Do This Seven-Minute Total Body Workout Anywhere

You don’t have to sweat it out at the gym to get sweating. From the comfort of your home or even the office, there are several total body workouts that you can do. Simple routines like push-ups and jumping jacks are great cardio exercises. These can help you achieve your cardio and strength requirements without using any equipment.

Exercises help to optimise your health and, if you suddenly fit into those tight clothes, then that’s a bonus. With all the limits and excuses there are to stay away from the gym, it’s best to have total body workouts that can be added to your archive. However, you shouldn’t expect an overnight ripped body. You need to put in the work and be consistent to reap the result.

For a total body workout that’s effective, we will take tips from Jess Sims. She is a NASM-certified personal trainer and instructor at Classpass Live, Shadowbox and Fhitting Room in New York City. Sims says,

“It’s a full-body, dynamic workout that includes strength, power, mobility, and cardio. It’s also great because it’s customisable. If you have less than 20 minutes, you can do the circuit one time. If you have more than 20 minutes, you can do it three times.”

Don’t get overwhelmed as you can take your time in getting into the habit of following the routines. Begin with the basics then you advance further. Still, don’t forget that the key to getting fit is consistency.

Ten total body workouts that can be done anywhere

In the demo below, we have Amanda Wheeler, a certified strength and conditioning specialist and co-founder of Formation Strength. It is an online women’s training group that serves the LGBTQ community and allies. These routines were originally shared on Self. Remember to have fun while doing it because exercising doesn’t have to be all grunts and frowns, or else you could wear yourself out.

*If you want to push yourself or you are trying to get in a quick workout, try to time yourself and fit all these exercises into seven minutes. Leave five-second breaks in between each exercise.

1. Jumping jacks

Stand with your feet together, core engaged and hands at your sides.
Jump and land with your feet wider than hip-width apart, and bring your arms up to clap hands overhead.
Jump to put your feet back together, and bring your arms to your sides to return to the starting position.
Repeat as quickly as possible for 20 seconds, going for more height and speed.

2. Squats

Stand with your feet about shoulder-width apart and your toes slightly turned out.
Bend your knees and push your hips back as you lower down into a squat. Keep your core engaged, chest lifted and back flat.
Push through your heels to stand back up to the starting position. Squeeze your b**t at the top.
Continue for 20 seconds.

3. Pause squat

Just like in the warm-up, stand with your feet about shoulder-width apart and your toes slightly turned out.
Bend your knees and push your hips back as you lower down into a squat. Keep your core engaged, chest lifted and back flat.
This time, hold the bottom position for three full seconds.
Push through your heels to stand back up to the starting position. Squeeze your b**t at the top.
Continue for 45 seconds.

4. Blast-off push-up

Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
Bend your knees and push your b**t back toward your heels.
Then explode from that position back to a high plank and immediately bend your elbows and bring your chest toward the ground to do a push-up.
As you bend your elbows and lower toward the ground, your elbows should be at about a 45-degree angle to your body. You can make adjustments based on what feels best for your shoulders.
Push back up to high plank, maintaining a strong core and flat back. This is one rep.
Continue for 45 seconds.
If this is too challenging, feel free to modify by dropping to your knees when you push your b**t back toward your heels.

5. Pendulum lunge

Stand with your feet together, arms down by your sides.
Step back (about 2 feet) with your right foot, landing on the ball of your right foot and keeping your heel off the ground.
Bend both knees to lower into a reverse lunge, creating two 90-degree angles with your legs. Your right knee should tap the floor. Keep your chest lifted, back flat and your glutes and core engaged.
Push through the heel of your left foot to return to standing, and without pausing, step forward about 2 feet and lower into a forward lunge.
Your legs should form two 90-degree angles, but this time, your left knee should be the one that taps the floor.
Push through the heel of your right foot to return to standing, stepping back immediately into another rep.
Continue for 45 seconds. Then, leading with your left leg, repeat the movement for another 45 seconds.

6. Mountain climber twist

Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
Bring your right knee under your torso to your left elbow. Return to starting position.
Repeat on the other side, bringing your left leg to your right elbow. Return to starting position. This is one rep.
Start slowly, and start to speed up the move when you feel comfortable, for even more of a cardio challenge.
Continue, alternating sides, for 45 seconds.

7. Touchdown jacks

Stand with your feet about shoulder-width apart, toes slightly turned out.
Bend your knees and push your hips back as you lower down into a squat. Keep your core engaged and back flat.
Tap the floor with your right hand, keeping your chest lifted. Don’t let your shoulders round forward.
As you stand, jump your feet together, then jump them back out to the starting position.
Do another squat, and tap the floor with your left hand. This is one rep. Try to get in as many reps as you can in 45 seconds.

8. Panther shoulder taps

Place your hands and knees on the floor.
Engage your core and, while keeping your back flat and your b**t down (like you’re in a plank), lift your knees off the floor about one to three inches high. Gaze at the floor a few inches in front of your hands to keep your neck in a comfortable position.
Tap your right hand to your left shoulder, and then your left hand to your right shoulder, while using your core strength to keep your hips as still as you can. “Imagine there’s a drink balancing on your back,” Sims says. That’s one rep. Try to get in as many reps as you can in 45 seconds.

9. Child’s pose

Kneel on your mat with your knees hip-width apart and your feet together behind you. Take a deep breath in and, as you exhale, lay your torso over your thighs.
Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
Rest your forehead on the ground, with your arms extended out in front of you.
Hold for 10 to 30 seconds.

10. Standard forward fold

From Downward Facing Dog, slowly step forward to the top of your mat.
Stand with your feet shoulder width apart.
Straighten your legs out as much as you can, and let your torso hang down.
Tuck your chin in toward your chest, relax your shoulders and extend the crown of your head toward the floor to create a long spine.
Hold for 10 to 30 seconds.