This 7-Minute Bodyweight Workout Helps Beginners Get Moving
ON YOUR BUSIEST days, fitting movement into your schedule can feel daunting. You don’t want to go without any exercise at all and lose a day of progress—but you also don’t want your compressed workout to be useless, since you’re under the gun to finish quickly and move on to the next commitment on the
ON YOUR BUSIEST days, fitting movement into your schedule can feel daunting. You don’t want to go without any exercise at all and lose a day of progress—but you also don’t want your compressed workout to be useless, since you’re under the gun to finish quickly and move on to the next commitment on the calendar. For these times, having a fast, fundamental routine can make all the difference.
Those days are why strength coach and trainer Kurt Ellis, C.S.C.S. designed this simple, effective total-body workout that can help to make sure you don’t wind up missing out on movement entirely. And you’re not just spinning your wheels, either—research has shown that you can make gains with workouts that are as short as seven minutes long, as long as your intensity is high. To create the three-movement series, Ellis used the principles of his new Beginner’s Guide to Muscle program, now available for MH MVP Premium members.
“It’s built around fundamental bodyweight movements that every guy should know,” Ellis says. “It’ll have you moving and feeling your best in no time.” Just remember, your effort will be the key to making gains with these short sessions. There’s no time to slouch.
The 7-Minute Beginner Bodyweight Workout
THE WORKOUT STRUCTURE is simple, which makes it perfect for those ultra-hectic days. You don’t need any gym equipment at all, either, so you can do it just about anywhere—all you need is some space to spread out and a clock to keep time.
Directions: Set your timer for 7 minutes. Perform 1src reps of each movement, back-to-back without stopping to rest. Complete as many rounds as possible (with good form) before the clock hits zero.
Reverse Lunge
WHY: “This is a great way to build single-leg stability and strength,” Ellis says.
HOW TO DO IT:
- Stand with your feet shoulder-width apart. Squeeze your glutes and shoulder blades, keeping your gaze neutral at a point straight ahead of you.
- Step one leg back and slightly out, landing with your toe first. Work to avoid slamming your knee into the ground. Keep your chest in an upright position, bending your knees to form right angles with both of your legs.
- Drive off the ground with your front foot and step your rear leg forward into the starting position. Keep your torso in a solid upright position by squeezing your core to stay balanced.
Hollow Rock
WHY: You’ll home in on your core here with a tough bracing exercise while also giving your glutes some underrated work. If holding the position with your arms extended over your head is too difficult, shorten your lever by shifting your arms forward above your chest.
HOW TO DO IT:
- Start lying down on your back. Drive your lower back into the floor by flexing your abs, eliminating any space between yourself and the floor.
- Lift your feet about two inches off the floor. Continue squeezing your abs to drive your lower back into the ground.
- Lift your shoulder blades off the floor and extend your arms back behind you. Contract your abs to hold your rib cage in.
- Hold this position, continuing to squeeze your abs and glutes.
- Rock your weight forward, then backward, keeping your low back on the floor. One cycle in each direction counts as one rep.
Mountain Climber
WHY: You’ll keep your legs moving quickly here, which hits your core hard. You’ll get a sneaky chance to hone your athleticism and ramp up your heart rate, too.
HOW TO DO IT:
- Set up in a high plank (pushup) position, with your hands stacked directly below your shoulders, elbows turned out, and feet just wider than hip-width apart. Squeeze your shoulders, core, and glutes to create full-body tension. Look down at the floor, keeping your head in a neutral position.
- Drive one knee up high to your chest, as if you were running. Return your leg to a straight position. Repeat with the other leg.
- Continue alternating reps, working to keep your torso in position with your shoulders higher than your hips. Brace your core to stay level.
Want more exercises and workouts from Ellis to help you start your training journey? Check out the Beginner’s Guide to Muscle workout program, available only for MH MVP Premium members.
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