As a busy Mum of five, I totally understand that finding time for a workout can be a right challenge. Between taking care of the kids, managing household chores, juggling your business, and the countless other responsibilities Mums juggle, it's easy to push your fitness to the back burner--but please don't! You honestly don't need hours at the gym to stay fit and healthy. In just seven minutes, you can complete a totally effective at-home workout that requires no equipment. Come discover how you can prioritise your fitness with this quick and effective workout routine. Let's get sweaty!
Are 7-Minute Home Workouts Effective?
You might not think that a mere 7-minute workout could be effective, but it is, especially for improving your cardiovascular fitness, muscular endurance, and overall health. Short burst workouts are simply perfect for mothers with limited time, and not time for longer workouts at the gym. Shorter workouts can be a great starting point for beginners or a convenient way for busy women to maintain baseline fitness, or bounce back after baby.
7-Minute Workout For 30 Days
The effectiveness of a 7-minute workout depends on the intensity of the exercises you do, the consistency in which you practice, and your individual fitness goals. So, I am challenging your to try this workout (or mix it up with others) for the next 30 days. A short, high-intensity workout like this one, can provide you with noticeable benefits when done consistently. Most of us could spare 7-minutes, if we felt motivated. Therefore, you really have no excuses not to give this quick home workout a go!
Equipment Needed
Comfortable Workout Attire
It's best if you invest in a set of workout clothes that make you feel good and are suitable for your exercise routine. Choose some that are easy to move in, and are bright and cheerful to look at to boost your motivation.
Exercise Mat
While you don't necessarily need any equipment for this workout, a soft and comfortable exercise mat will provide you with support during floor exercises. Choose a mat that stays put so you don't slip around and can safely transition from one position to another. Again, its nice to invest in a beautiful mat that helps you feel motived and gives you something pretty or fun to look at while working out.
Interval Timer
For some workouts, you may need an interval timer. This helps you count down between reps and rounds, and is an excellent tool for HIIT-style workouts. You can download a free interval timer app from Apple Store on your smartphone to keep better manage your interval workouts.
Water Bottle
Staying hydrated is crucial during your workout, so keep a water bottle nearby.
Choose a space to workout in that is free of clutter and will allow you the freedom to move around freely. If you are working out on a tiled surface, I suggest you try this bare-foot so you don't slip around. If you choose to workout outside, remember sunscreen, and keep hydrated throughout.
BROWSE OUR HOME WORKOUT & TRACKER PRINTABLES
7-Minute Energy Booster Workout
This home workout is designed to target all major muscle groups and get your heart rate up. Start with a one-minute warm-up to get your blood flowing. Then, move on to one minute of squats to engage your glutes, quads, and hamstrings., followed by a minute of push-ups to work your chest, shoulders, and triceps. Continue through the sequence with a minute of lunges to strengthen your legs and core, mountain climbers to challenge your cardiovascular endurance, and finally, finish off with plank holds to target your ab muscles.
REMEMBER: always listen to your body and modify any exercises as needed. Within just seven minutes, you'll be pleasantly surprise to learn that yes you can really workout (and effectively) from the comfort of your own home.
The Warm-Up (1 Minute):
Before you start this workout, it's essential that you take a few minutes to warm up your muscles to prevent injury. Spend a minute doing some light cardio, like jogging in place, high knees, or jumping jacks. Swing your arms, then your legs in controlled movements side to side, in small and large circles. All of this will get your heart rate up and your blood flowing to prepare your body and the muscles for exercising.
The Circuit Workout (6 Minutes):
This workout consists of six simple exercises, each to be done for 60 seconds with no rest in between. Go through the circuit once, and you're done. If you want to really boost your results, see how many rounds you can get through before exhaustion. A round is a full run trough of all six exercises. Aim for 2-3 rounds and feel that burn!
Squats (1 Minute):
Stand with your feet shoulder-width apart.
Lower your body by bending your knees and pushing your hips back, as if you're sitting in a chair.
Keep your chest up and your back straight.
Push through your heels to return to the starting position.
Repeat for one minute.
Push-Ups (1 Minute):
Get into a plank position with your hands shoulder-width apart.
Lower your body by bending your elbows, keeping them close to your sides.
Push back up to the plank position.
Modify by doing knee push-ups if needed.
Repeat for one minute.
Lunges (1 Minute - Alternating Legs):
Step forward with your right foot and lower your body until both knees are bent at 90-degree angles.
Your back knee should hover just above the ground.
Push back up to the starting position and switch legs.
Continue alternating legs for one minute.
Plank (1 Minute):
Get into a plank position with your forearms on the ground, elbows under your shoulders.
Keep your body in a straight line from head to heels.
Hold this position for one minute.
Mountain Climbers (1 Minute):
Start in a plank position with your hands directly under your shoulders.
Drive your knees towards your chest one at a time in a running motion.
Continue for one minute.
Triceps Dips (1 Minute):
Sit on the edge of a sturdy chair or the sofa.
Place your hands beside your hips, fingers pointing forward.
Slide your bottom off the seat and lower your body by bending your elbows.
Push back up to the starting position.
Repeat for one minute.
The Cool Down (1 Minute):
After completing the full circuit, it is essential that you take a few minutes to do a cool down sequence to help your body recover and prevent muscle soreness. Spend at least a minute or two doing some light static stretching to target the major muscle groups used. Focus on deep breaths while you hold each pose for 30 seconds, and relax during this time. If you start to feel stiff a few hours later, be sure to keep hydrated, try 1-2 Magnesium sulfate tables and practice some light stretching.
7-Minute Home Workout For Free
With just seven minutes a day, busy Mums like yourself can easily prioritise their health and fitness without sacrificing precious time with their families. This quick and equipment-free workout routine is efficient, effective, and easy to fit into your daily schedule. Remember, consistency is key, so make an effort to do this workout regularly, and you'll see improvements in your strength and stamina. Here's to a healthier and happier you!
Emma Lisa, Personal Trainer
Phoebe Rogers is a Clinical Psychologist, Couples Therapist, and Dating and Relationship Coach who practices in Sydney, Australia. She has also had her own journey in healing from self-sacrifice. She lives with her partner and puppy and enjoys her alone.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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