7 Minute ABS, Butt and Thighs Home Workout

Your dream of healthy, well-proportioned, and toned body may come true even though you do not have enough time to practise. Today’s article will present to you a great option that will change your lifestyle and bring balance between the everyday activities, exercises, and healthy eating habits. All you will have to do is make some certain changes in your everyday meals and start performing exercises on a day-to-day level.

Maybe you have heard of the high-intensity workout, and yes the same is still considered as one of the most beneficial and fastest ways to burn your calories and lose the extra weight that you have. The high-intensity trainings are good for beginners too and are not so hard as most of the people are describing them. This means that if you are among the ones that are with low fitness level do not be afraid to implement a high-intensity training into your everyday routines.

Today’s article will present to you a high-intensity training that is lasting no more than 7 minutes and is consisted of 11 effective fat burning exercises, such as: burpees, push-ups, bicycles, jump squats, renegade rows, Superman, walking lunges, triceps dips, full plank, mountain climbers, and plank hip drops. The good thing about all these exercises is that you do not have to spend a lot of money for gym memberships, because the same may be performed at home too. No special equipment is needed. In order effective results to be achieved, the workout need to be performed every day. Additionally, you may have a cardio training before the workout, for instance bike riding, boxing, swimming, running, or Tabata exercises, in order to fasten the process of burning the calories. If you think that the cardio training will be too much for you before every workout, then you may leave the same for the weekends.

Following are the 11 exercises that are part of the high-intense workout. Perform each exercise correctly as many times as it is recommended to you. As this you will burn calories, improve your flexibility, and straighten your thighs, abs, and butt.

  1. Burpees

Start the exercise by standing on both your feet, so that the same need to be placed together.

Then make a movement with your body and bring the same into a squat position. This means that your hands will need to be placed down on the ground.

Next, bring your legs to the back so that your body will perform a full plank position.

Then bring your feet back into your low squat position and jump up. As you are going to jump up you will have to reach your hands over your head.

Make 10 repetitions of the exercise.

  1. Push-Ups

Start the exercise by bringing your body in a full plank position, which means that your hands will need to go below your shoulders.

While you are performing push-ups, be sure that your elbows will be close in and by your body sides.

The same need to be pointed to the back too.

As you will be getting to the top of each push-up, you will fell how your triceps are getting engaged.

Make 15 repetitions of the exercise.

  1. Bicycles

Start the exercise by laying down on your back on the ground.

Your hands need to be placed behind your head. Bend your knees so that the same will form an angle of 90 degrees and drive them directly over your hips.

Raise your chest and head off the ground, by the help of the abs, and turn them to the right.

At this point the left elbow needs to reach the right knee. Drive your knees over your hips and return your body to the starting position.

Make 10 repetitions with the one side, then switch sides, and repeat the same movements with the opposite side too.

  1. Jump Squats

Start the exercise by standing on both your feet so that the same will be on a distance that will be somehow wider than the distance between your shoulders.

The shoulders and knees need to be turned a little bit out to the side.

Bring your body into a squat position. Make sure that your body weight is focused in the heels.

Next, with the help of a power and your heel, make a jump straight up into the air.

As you are lending on the ground, you will have to do that slowly, first landing on your toes then down to the heels.

Additionally, as you will be landing, you will have to bring back your body into a squat position.

Make 15 repetitions of the exercise.

  1. Renegade Rows

You will need a pair of dumbbells for this exercise.

Start the exercise by placing your body into a plank position, so that you will hold a dumbbell at each of your hands.

The distance between your feet should be a little wider in order to maintain a body balance.

Next, curve your right arm with the elbow and pull the dumbbell towards your shoulder.

While making this movement make sure that your hips are not moving.

Then you may lower down the arm and reach the starting plank position with your body.

Make 10 repetitions of the exercise with this side, then switch sides, and repeat the same movements with the opposite side too.

  1. Superman

Start the exercise by laying down on your stomach on the ground, so that you will extend your hands over your head as much as you can, and the hands need to be positioned towards the floor.

Make a movement so that you will reach the crown of your head to the front. At this point you will need to let your nose to hang an inch off the floor.

Next, your shoulder blades need to be drawn down to your back so that you will be able to lift your legs and arms several inches off the floor.

In order to engage your entire back you will need to squeeze your glutes and bring your shoulders together.

Bring your body into the starting position by lowering your legs and arms to the floor.

Make 10 repetitions of the exercise.

  1. Walking Lunges

For this exercise it is very important to have enough space to practice i.e. around -foot hallway.

Start the exercise by standing on both your feet so that the same will be brought together and your hands will be placed on your hips.

Make a step with your right foot to the front far enough so that when you will perform a lunge down your right thigh comes in a parallel position.

While performing this you will have to feel a stretch in the front part of your left hip.

In order to stand up and bring your body into the starting position you will have to press your body through your right heel and bring up your feet together.

Make 10 lunges, then turn around, and make the same walking lunges with the opposite side, so that when you will be done with the opposite side you will need to be at the starting point where you have started with the exercise.

  1. Triceps Dips

You will need a stable chair for this exercise.

Start the exercise by sitting on the edge of the chair. Place your hands on the edge of the chair, but make sure that your fingers will be hanging on the edge.

Make a movement by raising your hips off and in front of the chair, so that your shoulders will come directly over your wrists.

Next you will have to bend your elbows and bring them down, paying attention not to sink your body into your shoulders.

In order to return to the starting position, use the back of your arms to press back.

Make 15 repetitions of the exercise.

  1. Full Plank

Start the exercise by placing your body on all your fours i.e. the hands should be placed directly under your shoulders.

Extend your legs to the back as much as you can. The balls of your feet need to be placed on the ground behind you.

At this point your body will need to form a straight line starting from your feet up to your head. You must pay attention your back not to be curved.

Also, the abs need to be kept in a tighten form all the time.

Try to hold at this position for 30 seconds.

  1. Mountain Climbers

Start the exercise by placing your body in a complete plank position.

Your hands need to be placed under your shoulders and your abs need to be engaged. Make a movement by bringing your right knee towards our chest.

You will help yourself to make this movement with the abs. Then drive back that leg and then bring your left knee towards your chest.

Make sure that you are switching the legs as faster as you can.

Perform this exercise for a period of 30 seconds.

  1. Planks Hip Drops

Start the exercise by placing your body into a full plank position.

You will need to rotate your torso, but you must keep your arms steady.

Then bring your right hip towards the ground and by the help of the oblique rotate back to the starting position. Then repeat the same movement to the left.

Make 10 repetitions with the right side, switch sides, and make additional 10 repetitions with the left side too.