Habit Building 30 Day, 7 Minute Workout Challenge

Seven minutes is all it takes when it comes to keeping your body in shape. Best part? You don’t even need a gym! All you need is your body, a wall, and a chair. Easy peazy right?

This workout can be done in the comfort of your home, a hotel room, or your office. If you don’t have a ton of time, have no fear, it’s only seven minutes! That’s not long at all! It’s about as much time as making your bed, checking your Instagram feed, or hey—by the time you’re done reading this!

Crushing this full-body, kiss-your-old-booty-goodbye routine for 30 days is exactly what you need to help develop a three- to four-times-a-week, workout healthy habit.

Before you start.

Some of these moves are a bit advanced. To help, we’ve mentioned some modifiers at the bottom. When you’ve completed this workout, and are ready to tackle the next challenge, let us know! We’d love to hear your progress. Post a selfie and hashtag #fallintohealthyhabits—we might even share that post!

Taking a break is good for the mind and body.

We LOVE, LOVE, LOVE the fact you’re wanting to change your daily habits by adding in a quick workout. And since your mindset is totally in the workout grind, and you love a good challenge, be sure to allow at least one rest day. (This workout in particular mentions to rest every other day.)

Resting your bod helps protect from potential injury. Because believe it or not—it’s bad to over-train. If you don’t allow rest, your muscle tissue won’t have enough time to repair and grow.1 This 30-day challenge isn’t designed to entirely transform your body, but the goal is to help you create a workout habit, and have enough energy to play tag with the kiddos.

Alright now…put down the remote and let’s get this thing started!

Possible Modifiers

Jumping jacks:

• Step-jacks
• Power-jacks (faster than step-jacks, slower than jumping jacks)

Wall sits:

• Air squat hold
• Sofa squat

Pushups:

• Pushup from knees
• Pushup from belly

Sit-ups/crunches:

• Wrist to knee sit-ups
• Knees to elbow sit-ups

Plank:

• Half hollow hold (feet up, shoulders up, arms out straight)

Tricep dip:

• Floor tricep dip

Air squats:

• Sofa squats
• Bridge-ups
• Back lunge (each leg)

Step ups:

• Partial back lunge (each leg)
• Reverse lunge (each leg)

High knees:

• Marching in place

Lunge:

• Partial walking lunges
• Single leg bridge ups (each leg)

Side plank:

• Regular plank