The 7-Minute Fat-Blasting Workout
Toning every bit of your body in less than 10 minutes sounds like something you can only achieve with the help of Photoshop, right? Wrong! Turns out you can burn serious kilojoules and work every muscle from head to toe with this fat-blasting circuit from Craig Ballantyne, certified trainer and author of Turbulence Training.
Use this total-body session to boost your metabolism and fat loss. Start with a three-minute warm-up of bodyweight squats, pushups, and jumping jacks (do each for 30 seconds, and repeat twice). Then complete the following exercises in order, performing as many reps as you can in the prescribed time frame. You’ll finish in seven minutes flat. Have more time? Repeat it up to four times for an ultimate 30-minute workout. Get ready to sweat!
MOVE 1 Jump Rope
Grab the handles of a jump rope with each hand and jump rope for 30 seconds; rest for 30 seconds then continue to the next exercise.
MOVE 2 Close-Stance Bodyweight Squats
Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. That’s one rep.
Do as many as you can in 50 seconds; rest for 10 seconds, then continue to the next exercise.
MOVE 3 Bodyweight Row
Grab a bar with an overhand, shoulder-width grip. Hang with your arms completely straight and your hands positioned directly above your shoulders. Initiate the movement by pulling your shoulder blades back, then continue the pull with your arms to lift your chest to the bar. Pause, then slowly lower your body back to the starting position. That’s one rep.
Do as many as you can in 45 seconds; rest for 15 seconds, then continue to the next exercise.
MOVE 4 Decline Pushups
Get into plank position, with your hands underneath your shoulders and place your feet on a box or bench. This increases the amount of your body weight you have to lift, making the exercise harder. Lower your body until your chest nearly touches the floor. Pause, then push back to the starting position as quickly as possible. That’s one rep.
Do as many as you can in 60 seconds, and immediately continue to the next exercise.
MOVE 5 Bulgarian Split Squats
Place the instep of your back foot on a bench. Stand in a staggered stance, your left foot in front of your right. Slowly lower your body as far as you can. Pause, then push yourself back up to the starting position as quickly as you can. Complete the prescribed number of reps with your left leg forward, then do the same with your right foot in front of your left. That’s one rep.
Do as many as you can in 30 seconds, then immediately continue to the next exercise.
MOVE 6 Cross-Body Mountain Climbers
Assume a pushup position with your arms completely straight. Lift your right foot off the floor and slowly raise right knee toward your left elbow, lower, and then raise your left knee to your right elbow. That’s one rep.
Do as many as you can in 60 seconds, then immediately continue to the next exercise.
MOVE 7 Run in Place
Run in place at a moderate pace for 20 seconds, then rest for 20.