Put on your sweat sesh uniform, babes—here’s the workout you’ll be
rocking out all year long. It’s scientist-approved, calorie-burning circuit
that lets you burn fat and get in a mix of cardio and strength training and
toning in just 7 minutes. No lie. Here’s how to do it:
Do each of the exercises for 30
seconds each. Between each exercise, rest for 10 seconds. You should be able to
do 15 to 20 reps of each exercise within the 30 second period, and you’ll have
to repeat the entire workout two or three times to reach the total time of 7
#1. Jumping jacks
Be sure to breathe deeply as you jump! Stretch those arms up over your
head and jump your feet out wide.
#2. Wall sit
Be careful not to overextend your knees. Your thighs should be parallel
to the floor and your shins should be perpendicular to it, creating a right
angle at your knee joint.
Take your time to get the form right. The line from the crown of your
head to your toes should be straight. That means your neck should not be bend,
your eyes should be on the floor and your back should be neutral—no arch, no
rounding, no booty in the air or tummy on the ground.
To avoid putting pressure on your neck, take it slow and keep your
hands behind your head, but just overlap them instead of entwining your
fingers. Keep your elbows out and open.
#5. Step-up onto a chair
Find something sturdy—no wheels, please!
Squats feel funny for the uninitiated, but they’re easy to do. Spread
your legs shoulder-width apart or just a little bit wider, and start to sink
down into your thighs, being careful not to overextend at the knee. To keep
your balance, you’re going to need to push your butt out behind you. Keep your
body upright, not rounded over your legs.
#7. Tricep dip on a chair
Cup your hands around the front lip of the chair so that the tops of
your fingers face out as your fingers curl under the edge. Elbows should be
pointing behind you when you dip, arms should straighten completely when you
lift yourself back up. Balance on your heels, keeping your back neutral and
your legs straight.
Set yourself up in push-up position, then gently drop down so you’re
resting on your elbow and forearms. Your arms can be straight out, following
the line of your body, or you can angle them in to form a pyramid.
#9. High knees/running in place
Go slow to start so you can get your form neat and efficient. You don’t
want to get a knee in your nose!
Form is important here, too. Step forward with your right foot, keeping
a right angle at your knee and dipping your left leg back so that the left knee
almost touches the ground, but not quite. Rise up, step forward and switch
legs, repeating the exercise on the other side.
#11. Pushup and rotation
Balance is going to be key here! Do a normal push-up, but when you come
up, you need to shift your weight to one hand and rotate your body upward,
stretching your free hand up to the sky. Twist as much as you can without
hurting yourself (or toppling over). Hold, then slowly twist back into push-up
position and lower back down.
#12. Side plank
Phew. Almost done! Stretch out on your side on a workout mat or plush
carpet. Position the arm closest to the mat right under your should and prop
yourself up. Your forearm should be flat on the mat, perpendicular to your
body. Create a diagonal line stretching from your feet, on the mat, to your
shoulder and head, lifted off the mat. Now stretch your other arm up, either
straight up to the ceiling or bend behind your head. Hold it!
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BY BRITTANY TAYLOR ON 1/7/2014 6:38:00 PM
POSTED IN favorite ab workouts, your best booty workouts, lean leg workouts, circuit workouts, bikini body workout, lazy girl's workouts, Feb/March 2014