A 7-minute workout can help improve muscle strength and reduce body fat

Every woman wants to be in good shape, but sometimes they just don’t have time for it. Don’t worry, because we want to surprise you! We have a 7-minute workout that can help you easily achieve your fitness goals!

The name of this workout is HIIT – high-intensity interval training. This 7-minute HIIT includes 7 exercises such as Jumping Jacks, Sumo Squat Side Kick, Bicycles, Side Planks, Plank with Knee Taps, and Rollouts, High Knees.

You should perform each exercise for 30 seconds with 10 second breaks. This adds up to around a 7-minute workout, which can be repeated 2 to 3 times.

What’s more, this workout will help you reduce body fat, gain muscles and tighten the whole body!

However, if you want to achieve the perfect body in a short time, you should combine this 7-minute workout with a proper diet.

Eat well-balanced meals that are full of fruit and vegetables, protein and a few complex carbs. Also, you need to drink enough water to keep your body hydrated.

And now, put on a sports uniform and turn on dance music to perform our 12 exercises. Let’s do it! Scroll down to see how perform this 7-minute workout.



#1. Jumping Jacks

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1. Stand straight with your feet together and hands by your sides.

2. Jump up, spread your feet and bring both hands together above your head.

3. Jump again and return to the starting position.

4. Repeat until set is complete.

#2. Sumo Squat Side Kick

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1. Start in a squat position with your hips back and your feet shoulder-width apart.

2. As you stand up switch your weight to the right leg and lift your left leg out to the side.

3. Return to the squat position and repeat with the right leg.

#3. Bicycles

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1. Lie on your back, lift your shoulders off the mat and raise both legs.

2. Bring one knee and the opposing elbow close to each other by crunching to one side, and fully extend the other leg.

3. Return to the starting position and then crunch to the opposite side.

4. Repeat until the set is complete.

#4. Side Planks

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1. Lie on your side with your body fully extended.

2. Lift your body off the ground and balance your weight between the forearm and the side of the foot.

3. Keep your body in a straight line and hold for as long as you can.

4. Change sides and repeat.



#5. Plank with Knee Taps

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1. Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders and your feet hip-width apart.

2. Lift your left leg to a 45-degree angle and hold.

3. Switch legs and repeat

#6. Rollouts

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Grab an exercise ball or load a barbell with 5 or 10 plates on each side.
Kneel on the floor with the ball or barbell in front of you.

If you’re using a barbell, place your hands about shoulder-width apart. If you’re using an exercise ball, place your elbows on the ball about shoulder-width apart. You’ll be positioned on your hands or elbows and knees at this point. This is your starting position.

Slowly roll the barbell or ball straight out in front of you, stretching your body flat and parallel to the floor. Go down as far as you can without letting your body touch the ground.

Pause in the stretched position for a two count, then being pulling yourself back into starting position.

#7. High Knees

How to do High Knees ??? | WorkoutTrends.com

1. Stand straight with your feet shoulder-width apart. Face forward and open your chest.

2. Bring your knees up to waist level and then slowly land on the balls of your feet.

3. Repeat until the set is complete.