Sports and Fitness

7 Minute Intense Cardio Workout

hey guys I am super excited about today’s workout X hit because we are doing the seven-minute method I’m going to give you a whole workout that’s just seven minutes long but it’s going to be the equivalent to half an hour that’s pretty awesome okay let’s start we’ve got thirty seconds of jumping jacks just going to get our heart rate up nice little warmup all these exercises are just thirty seconds long and two of them we’re going to be doing for a minute so nice and quick keep ourselves motivated swapping and changing but no breaks okay we’ve got to do this whole seven minutes in one go it’s gonna be the equivalent to half an hour’s work out well you’ve got this guy’s we feel it ready to go yes we are few more seconds okay now take it over to a wall I want you to do a nice wall sit so just come down I’m gonna hold this again for 30 seconds so the lower you go the more you’re gonna feel it in those quads keep that tummy pulled in and feel it in those quads oh I can feel the burn I worked out yesterday already my legs are feeling a little bit shaky that’s good cuz I know my legs are working okay that’s it just breathe in for me and exhale don’t worry about your legs are feeling like just keep holding it there but three two one okay up you come we’re gonna come down onto the ground we’ve got 30 seconds of push-ups quick let’s go keep that tummy pulled in maybe need to you can use a mirror to see what your a my alignments like but it’s sometimes like you difficult to know if you’re doing the push up correctly and if you still a little bit confused then we actually have a how-to video on how to do a push-up so no excuses for giving it roll keep that bad nice and flat if you want to you can come up onto your toes oh come on give me one more push up there we go oh okay flipping over we’ve got 30 seconds of crunches so just put your head your hands and let’s come up really squeeze those ABS okay think about someone Oh punching you in the stomach and you’re gonna squeeze up come on guys you’ve got me seven minute but really try and give it everything you’ve got cuz the more you put in the more you’re gonna get out come on guys we can do this squeeze bring those shoulders off the ground ah and breathe five four three two one spread up we’ve got a minute of alternating lunges so we’re gonna take it backwards just one minute okay so we’re gonna end up can we doing like 30 seconds on each leg you’re gonna be feeling this in your quads these big muscles here and it is really good for your glutes so if you want to get a perky little bump increase those glute muscles you need to do lunges whoo now this is really good for your core as well because obviously we got to keep some balance so if you look at something straight ahead of you it’s gonna help you help with that stability and let’s keep it going make sure you’re breathing inhaling and exhaling we have no breaks but water unless you mix yogurt like by you then you can have a quick swig well let’s keep it going oh now this one is for a minute but we can do this the next exercise is just for 30 seconds you’re almost halfway through this whole workout see it’s called super quickly give me two more lunges go back okay coming to the front let’s do 30 seconds of squat keep that chest up high and your bottom to the back how can you feel it can you feel your heart rate up there’s good gain adrenaline pumping my body let’s keep it going guys excellent job everyone squeeze how’d you get to the top get those glutes squeeze as you go down check the knees on the toes woo going give me one more squat down and up let’s come down to the floor well you’re a dip so hands facing towards your bottom no you go dip up and down ah and if you think about just putting your weight more towards where your knees are you’re gonna feel it increased in those arms the triceps keep it going we’re getting a full total body workout so you gonna finish the whole workout so you are getting that head-to-toe toning up whoo keep it going you’re feeling good we’re going to work on our ABS next let’s turn over and it’s Harper playing with a 30 second squeeze make sure that those elbows are underneath the shoulders take a quick light make sure in the right position and then pull in those ABS don’t let the bottom go to the ceiling or dip down just feel it nice and tight you’ve got this hold it there no one’s collapsing keep it going we’re gonna be working some cardio next so just hold that tummy squeeze three two one jump up straight away come on you’re almost finished let’s do 30 seconds of high knees come on guys you got it oh just think rollers calories you’re burning up and you’re Tony up get those knees nice and high come on all the way to the end everybody we do this do this together pump those arms if you need to keep it going breathe in and out three two one okay I know this one is your favorite but we don’t do some burpees just 30 seconds go down push up oh God you’ve just got two more exercises left after this make sure we get that cardio in down we go come on John nice and high now in the push-up push come on keep it going laughs you want to you can take out the pushup ah you know that yes good result come on keep it going last one now we’re going to stay on the ground we’re gonna push up and then turn it to the side come on we’ve got this person slow and controlled remember if you want to come to your knees he’s going front so gone to your kneecap Linear’s twist to either side come on guys you have got it you got to keep it going breathe inhale and exhale one more after this so easy you can do it okay you ready it’s hold it onto that side plank this side first come on squeeze we’re working these oblique muscles here this is a hard workout but just think about it what is the better to do seven minutes he tends to exercise only takes you seven minutes or half an hour running around doing all different bits of pieces and not having any breaks yes seven minute less time more work well it feels good once you’ve done it then you’ve got 20 23 minutes left on your time okay let’s swap over last time and up we go hold it here think about pulling in these ABS these oblique muscles here lift that arm up to the ceiling Oh heaven breathe how we feeling everyone good workout you happier later get through it yes what you can do this guy hold it there for a little bit longer squeeze those ABS see you can just lift it a little bit higher towards the ceiling stretch that arm up to the sky ready five four three two one and relax oh okay well that shows that just seven minutes of exercise really does get your body going we did some cardio that we were taking up a legs or abs our arms awesome you don’t need half an hour all the time sometimes you don’t have time for it that’s why this workout is perfect it’s a seven minute method exit has got penny more videos for you so make sure you subscribe to the channel it is free it’s what’s better my name is Rebecca Larry’s if you’ve got any questions you can contact me on Twitter at the model pilot or Rebecca please fitness on Facebook
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