The 7-Minute Workout

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Hey, Everyone!

What if I told you all you needed was seven minutes out of everyday to squeeze in a short but powerful workout that will fit perfectly into your busy schedule?

No, I’m not lying. And yes, that’s less than one hour total a week!

I’ve created seven different workout routines for all seven days of the week. I’ve got you covered from arms, to legs, to abs, and to your entire body!

Here’s the deal: you will go all out for 50 seconds—getting in as many reps as you can. You’re allowed a 10 second recovery time between each move. Push yourself outside your comfort zone to get your best results!

The Workout
50 seconds all out with 10 seconds recovery

Monday
FULL BODY
Jumping Jacks
Squats
Mountain Climbers
Push-Ups
Bicycle Crunches
Burpees
Elbow Plank

Tuesday
ARMS
Star Jumps
Push-Ups
Plank Up/Down
Tricep Dips
Air Punches
Plank with Shoulder Taps
Burpees

Wednesday
FULL BODY
High Knees
Reverse Lunges
Russian Twists
Tricep Dips
Squat Jumps
Full Sit-Ups
Burpees

Thursday
LEGS
Jumping Jacks
Squat with Lateral Lift
Lunges
Standing Calf Raises
Squat Jumps
Bridge Up/Down
Burpees

Friday
FULL BODY
Star Jumps
Plank Up/Down
Lunge Jumps
Push-Ups
Bicycle Crunches
Burpees
Elbow Plank

Saturday
ABS
High Knees
Russian Twists
Full Sit-Ups
Bird-Dogs
Bicycle Crunches
Plank with Shoulder Taps
Burpees

Sunday
FULL BODY
Jumping Jacks
Plank
High Knees
Squats
Star Jumps
Full Sit-Ups
Burpees

Grab a partner and let’s get fit together!

Peace & Love,

Emily Burkhardt
@thehealthyhustle

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