Well, if your answer is several times, then you landed on the right page as today we are sharing with you a 7 minute cardio sculpting workout that you can follow easily at your home. The best part of this workout is that this is a no equipment workout that will blast calories effectively and improve your aerobic fitness. Perform each exercise for 30 seconds with no gap – no rest in between the exercises to keep up the heart rate. Grab your fitness gear and get ready to sweat out in just 7 minutes: .
To perform this exercise, stand with your feet hip width apart and place your hands at the back of your head. Turn your feet in, bend your knees and lower your body to squat position. Push your hips back and stick your chest out and lifted, torso upright and core tight. Make sure your knees are tracking over not past your toes. Push yourself back to starting position and do as many as reps you can for 30 seconds.
To perform this exercise stand with your feet shoulder width apart and get your body into regular squat position. Engage your core and jump up explosively as you would in jumping jack exercise. As you land, lower your body back into squat position to complete one rep. Make sure to land on your toes and do not lean your shoulders beyond knees as this can cause injuries to your back. Follow as many reps as you can in 30 seconds.
To do the push ups, get on high plank position by placing your hands firmly on the ground under your shoulders. Ground your toes to stabilize your lower body and tighten your core. Engage your glutes, keep your back flat and straight. Lower your chest to the floor and ensure your hips don’t dip in or stick out. Maintain a straight line from head to toe. Keeping your core engaged, press your palms and lift your body back to starting position. Follow as many reps as possible for 30 seconds, modify the exercise by bending your knees in. .
To start this exercise, begin with your body in push up position with your weight on your hands and toes. Flex your knees and hips bring one leg until the knee is under your hip. This is the starting position. Lift your right foot off the ground and raise your knee up to your chest. Maintain your lower back posture and return to starting position and repeat with the other knee. Repeat the exercise as many times as possible for 30 seconds. .
Stand with your feet together and arms raised to chest level, elbows out and fingertips touching. Jump out into wide squat position and let your right hand to your left foot and left arm extending up behind you. Return back to starting position and quickly repeat on the opposite side. Follow the as many reps as possible for 30 seconds.
Take a wide step out to your right and sweep your left leg behind you, lowering your body into squat position and bring your left arm across your body. Step on to your left side and quickly bring your right leg behind your left side and right arm across your body. Continue to move to alternate sides and follow as many reps for 30 seconds.
To begin this exercise sit on the ground with your hands behind your hips, palms facing down and feet hip width apart. Keep your abdominal muscles engaged and lift your hips off the grounds with on weight falling on your feet and hips. Now step backward with your right foot and right hand and then same way with your left foot and left hand. Walk in this manner for 30 seconds. .
Kick your left leg straight up towards the ceiling and balance yourself on left arm and reach for left leg with right hand. Lower the left leg and right arm and follow the same with right foot and left arm. Repeat the exercise for 30 seconds. .
Bring your arms in front of you and then return back to starting position. Repeat on the exercise on the right leg and follow the reps for 30 seconds.
Land on the ground with knees slightly bent. Repeat quickly and follow the exercise for 30 seconds. .
Bend your elbows and lower your upper body until your head touch the floor. Pause for 1 second and push back yourself until your arms are straight. Follow as many reps as possible in 30 seconds. .
Return back to starting position and repeat the exercise on the right side. Follow the exercise for 30 seconds. .
Bring your body to the right side and your left elbow to the right knee and extend your other leg into the air. Switch side and repeat the exercise on the other side. Repeat the exercise as times as possible for 30 seconds. .
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