Heading to the gym may seem like a tall order for many especially those who have no time to spare with their busy schedule. Unfortunately, the lack of any exercise in your day can increase your risk of various health problems from cardiovascular woes to weight gain. But just because you can’t go to the gym, it doesn’t mean that you won’t be able to train your muscles because doing bodyweight exercise in high intensity can help you burn fats, strengthen your muscles, and tone the fats off.

If you are short on time but would like to give your body proper training, try these exercises out. In just 7 minutes, you will be sweating buckets.

  • In-out jump squat. In this workout, you should stand with your feet wide. Bend from your hips and knees to lower yourself into a sumo squat. Make sure that your thighs are parallel to the floor. Explode from the ground as you reposition your legs and your feet so that when you land, your feet would be about a short distance apart. Jump up explosively and land on a sumo squat pose. Keep alternating your leg positions until you complete 20 reps.
  • Reverse crunches. Another must-try workout is the reverse crunch. Lie on the floor on your back with your hands at your sides and your legs extended. Engage your core as you raise both legs until yoour knees are in line with your chest. Go back to your first position and repeat 10 times.
  • Snap push-up. For this exercise, you should start in a plank position. While keeping your back straight and your core engaged, bend your elbows to lower yourself to the floor until your elbows are at 90 degrees. Push yourself upwards then jump your legs inward while keeping your feet about shoulder-width apart. Jump your feet backwards and perform another push-up. Repeat the steps until you complete 10 reps.
  • Lunges. Lunges are also worth adding to your 7-minute workout as this exercise targets your leg muscles and train your sense of balance. Stand straight with your feet about hip-width apart and your hands at your hips. Take a huge step with your left leg and bend knees to lower yourself into a lunge. Make sure that your right knee is not touching the floor. Push yourself back up to go back to your first position and repeat 10 times. Switch to the other leg and repeat.
  • Reverse lunge and knee lift. Add another twist to your lunge by adding a knee lift to it. Stand with feet at hip-width apart. Take a step backward with your left foot and lower yourself into a lunge. Make sure that your weight is evenly distributed between your legs. Press down on your right foot to capture most of your weight then drive yourself upward while lifting your left knee towards your chest. Go back to a reverse lunge and repeat. Do 10 reps before switching to the other leg.

 

Sources: greatist.com

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