In many parts of the world (like in Austria where I live) the weather is getting SO cold and it’s getting harder and harder to get out of bed for those morning workouts. Heck, I am right there with ya! An extra 20-30 minutes of sleep always sounds so nice, right? That’s why I wanted to share this at-home workout with you that you can do without any equipment (except a chair or couch)!
This at-home workout is quick – 7 minutes to be exact – but you will break a sweat and set your entire body on fire….TRUST ME! But, before you start this workout make sure you warm-up so you don’t hurt yourself. You can try my quick warm up for any workout if you’re not sure what to do, or you can even jump rope if you want to.
This workout utilizes your own body weight, but the chair or couch will help you progress the exercises and make them a bit more challenging. Are you ready for these exercises? Good – because I am ready to give you a great workout… you’re welcome! 😉
Perform each exercise for 1 minute. If there is an exercise with 2 sides, then do 30 seconds on each side. It may not seem like it, but a whole minute is a long time to do some of these exercises. BUT – as with any short workout – you want to make sure you kick ass and workout with INTENSITY and FOCUS. You truly don’t need to spend hours at the gym if you can really channel that energy and give it your very best during these 7 minutes.
7-Minute At-Home Workout
Start in a plank position facing your chair or couch. Put one hand on the couch and climb up the an inclined plank position with both hands on the edge of the couch. Perform on push-up and the return back down to start.
Single-leg squat (30 seconds each side)
Face away from the couch and place one foot on it. Bend that front knee to go into that squat position. Always be sure that your ankle and knee are in alignment. If you knee goes beyond your toe then you need to bring that front foot out a bit further. Make sure you are pressing through the full grounded foot to stay balanced and to allow the right muscles to activate.
Declined knee crosses
Start in a declined plank position with your feet on the couch and your hands on the ground. Keep your shoulders and hands in alignment the whole time. Bring your left knee towards your right elbow and then back to start. Repeat on the other side. Aim the knee towards the outside of the elbow. Can you get your knee to touch your elbow? If this is too challenging for you, you can always do the same exercise on the ground without the decline.
Quick feet taps
Start standing in front of the couch. Alternate (as quickly and controlled as possible) tapping one foot on the couch and then the other. Stay on the balls of your feet and keep your core engaged.
Knee tuck crunches
Start seated on the edge of the couch with your hands gripping the edge (finger tips facing forward), core engaged, back straight and shoulders down and away from the ears. Crunch in as you bring your knees towards your chest aiming to keep your knees close together. Then extend both legs out and lean your upper body back. If this is too challenging, you can always do the same exercise on the ground.
Start in a plank position with your feet on the couch and hands on the floor. Make sure your hands are in line with your shoulders. Engage the core, bend the elbows and perform a push-up. Yes, of course you can do push-ups on the ground or even knee push-ups if you need to. Work within your limits.
Side lunge (30 seconds each side)
Start standing next to the couch. Extend one leg onto the couch. Bending only the leg on the ground, squat down and push your booty back and lower it down. Make sure that the leg on the couch remains straight and the knee is in line with the ankle of the bent leg. Press through the entire foot of the leg on the ground for balance and to power back to start.
Hey, if you have more time and want to go for a 2nd or a 3rd round that’s always an option. Feel free to Tweet me and let me know how you like this workout!