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My 7 minute high-intensity circuit training workout.  No equipment needed, just your body weight and a chair or bench. 12 exercises performed back to back for 30 seconds each,  with a 10 seconds rest between exercises.  The goal is to amp up your heart rate and burn a ton of calories in minimal time.  The workout may only last for 7 minutes but you will keep burning calories for up to 36 hours post workout, and building lean muscle mass which helps you burn extra calories in a resting state.  If time permits do this circuit 2 or 3 times for a 15-30 minute workout.

Exercise #1 Jumping Jacks

Exercise #2 Push-ups

Exercise #3 Elbow Planks

Exercise #4 Burpees

Exercise #5 Bench or Chair Dips

Exercise #6 Alternating Step Lunge

Exercise #7 Push-up position to elbow plank position

Exercise #8 Body Weight Squats

Exercise #9 Mountain Climbers

Exercise #10 Skaters

Exercise #11 Alternating Bird Dogs

Exercise #12 Bicycle Crunch

Click Here To Print This Workout!

I will shoot follow along video soon, sorry wanted to get this out to you guys!

 

 

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