Have you noticed that at the end of the day you always need a bit more time to do everything you wanted to for that day? It seems that whatever we do, whatever technology we use, there’s always an hour or two missing.

No wonder that most of us can’t find enough time for a good workout and the pounds keep on adding up. The good news is that workout doesn’t need to last longer and doesn’t have to be painfully intensive to work. There is a short workout plan that burns the calories almost as well as a 45-minute intense workout. The key: focus on calorie-burning instead of muscle gain.

The 7-Minute Weekly Workout Plan Exercises

Keep in mind that this 7-minute workout plan is aimed at weight loss. Nevertheless, this won’t make your muscles buff. It will make your belly shrink.

Before we get into the program itself, let’s go through some key “ingredients” of the 7-minute workout plan. Here’s a list of exercises that will activate your whole body and set it in fat-burning mode for the rest of the day.

Recommended Cardio Exercises

  • Plank is on the top of the list of exercises for burning fat. It activates all your muscles. You can see that when performing it, this exercise will cause muscle contractions and you feel like your whole body is shaking.
  • Side plank has the same outcome as the plank but it is focused on a specific side of your body.
  • Burpees are a sequence of exercises for full body activation. At the first stage, it activates the lower body legs muscles. The second stage is about activating shoulders and back muscles. In the third, it works on whole body activation.
  • Jumping jacks is just like jumping over an invisible rope. This exercise activates your legs and shoulders. It raises your heart-rate which means you burn fat. The fancy name would be a cardio workout.
  • Cross over jumping jacks is a repetitive exercise that works on your extremities. But since it is jumping, it is also a great cardio exercise.
  • High knees exercise focuses on the lower body, but also works as an excellent cardio workout.
  • Bicycle crunches work on your abdominal muscles. Move fast with your arms and legs for better results
  • Russian twists are effective when performed fast. That active the abdominal muscles and also raises the heart rate.
  • Mountain climbers exercise is not bad cardio. This is a good replacement for running. It is some kind of virtual climbing. Mountain climbers activate the back muscles and the lower body.
  • Squad jumps are not just a cardio workout but also exercises that work on shaping your butt.

If you notice, these are all cardio exercises. Therefore, you can spice things up by adding some shape-building exercises for a great 7-minute workout. Here is a weekly combination that we recommend for fast weight loss at home.

Recommended 7-Minute Workout Plan


5 rounds of:

  • 20 mountain climbers
  • 20 bicycle crunches
  • 5 burpees
  • 30 seconds plank
  • 10 push-ups

Note: have 10 seconds rest between rounds.



5 rounds of:

  • 20 Mountain climbers
  • 8 Burpees
  • 20 Towel Jumps
  • 20 Triceps Dips

Note: have 10 seconds rest between rounds.


Wednesday  wednesday1

5 rounds of:

  • 20 Mountain Climbers
  • 20 Russian Twists
  • 20 Bicycle crunches
  • 10 Supermans
  • 5 Push-ups
  • 10 Squats
  • 5 Knee pull-ins


Note: have 10 seconds rest between repetitions, a minute between rounds.


4 rounds of:

  • 20 high knees
  • 10 Squats
  • 20 mountain climbers
  • 20 High Knees
  • 10 Push-ups
  • 20 seconds plank
  • 10 High Knees
  • 10 Flutter kicks

Note: have 10 seconds rest between repetitions, a minute between rounds.


5 rounds of:

  • 20 Jumping Jacks
  • 10 Dips
  • 20 Jump Lunges
  • 10 Push-ups
  • 20 Seconds Plank



Note: have 10 seconds rest between repetitions, a minute between rounds.


  • Do high knees for 60 seconds
  • Pushups:

Repetitions: 5 | 4 | 3

  • Forward Lunges:

Repetitions: 10| 8 |8

  • Crunches

Repetitions: 12|10|8

  • Squats:

Repetitions: 12|10|8

  • Knee pull-ins

Repetitions: 12|10|8

Note: Rest for 10 seconds between each repetition or round you do.

Does The 7-minute Workout Really Work?

The one-word answer is Yes, it really works. Any activity such as walking the dog, going shopping in a big market is a plus for your weight-loss efforts. Since you are limited on time, this 7-minute workout is made so it will activate all body muscles. You can boost its effect if you add a clean dieting plan and if you increase the timing each week. For example, next week take 10 minutes where you will perform 2 new kinds of series of exercise; in two weeks go for 15 minutes and another 3 new kind of series and so on.

The key is making this workout a daily routine. This short workout plan will get your heart rate up and your stress level down. Especially when you are overloaded with work and feel constant tiredness.

Have you tried this 7 min workout challenge? 

Next Step

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