7 Minute Core Workout - No Equipment Required

7 Minute Core Workout - No Equipment Required

Look, we're busy people, right?

With everything on-demand and can be attained instantly, nobody has time to sit in the gym for hours a day. Heck, training for 30-60 minutes a day may seem impossible for some. Luckily, this core workout can be completed in around 7 minutes... Do you think you can put down Cityville for just a few minutes?

Related - 5 Advanced Abdominal Exercises for More Challenging Workouts

So how can this workout be 7 minutes long and work?

The trick is high-intensity bodyweight exercises. What's even better, no equipment is needed.
No, this isn't a workout that will tell you to do planks and crunches for seven minutes. It's a little harder than that.

This workout is designed to strengthen your core and also be run as a fast-paced circuit to improve your conditioning and to burn calories.

The problem with only doing crunches is that's an isolation movement. Sure, you will benefit from doing crunches... But doing these functional movements improve overall body composition and athletic ability as well.

How often can you perform this workout? True high-intensity workouts shouldn't be done daily... They can't be. A high-intensity workout means you put your everything into it. Think of it like testing your one rep max.

You need to put the most effort into this workout when you do it. Half-assing it will not cut it.
I would invite you to keep this in your arsenal but use it sparingly. If you're already hitting the gym, you can add one or two days of this in.

If you are not going to the gym, what are you doing? What does the rep scheme look like? The rep scheme for this workout is simple; you go all out.

Perform each movement below for 30 seconds, as many as possible. Rest 30 seconds between movements and keep your heart rate up.

One thing, quality over quantity. While someone who is out of shape may only be able to do 5 or 10 reps, the goal is to get quality reps, not a bunch of half reps. If you have the time or energy to keep going, try to do another circuit or two. Write down the reps you've completed and strive to improve.

The 3 best lower ab workouts.

The Best Core Workout

This workout will be brutal and will take some time to learn the exercises. Let's go over the exercises, what they do, and how to do them.

Hollow Body Holds

A fun isometric hold, hollow body holds are similar to planks in the way it works your core.
  • Lie on your back and keep your legs straight.
  • Bring your legs about 6 inches off of the ground and hold this position.
  • Do a crunch and hold this position for 30 seconds.
  • Return to your starting position and repeat.
  • X-ups are great to stretch and maintain core tightness.
  • Lie on your back and engage your core.
  • Raise your right leg and do a crunch to touch your knee with your left hand.
  • Slowly return to your starting position and repeat.
  • Build shoulder and core strength with this hybrid exercise.
  • Start in a push-up position and maintain core tightness.
  • Rock your body back and shove your hips into the air to form a V shape.
  • Slowly bring yourself back to the starting position and repeat.
Push Jacks

Bored of jumping jacks? Try "raising the roof" with push jacks. Instead of waving your arms up and down with your jumping jack, bring them to your side and pump your arms up in the air.

Windshield Wipers

Great for tight hips or someone who sits for extended periods of time, windshield wipers will work your obliques and build muscle endurance.
  • Lie on your back with your hands out to your sides like a T.
  • Extend both legs up as if you were sitting on the floor and make a windshield wiper motion with your legs.
Mountain Climbers

Ready to run up a hill? Of course not. Let's try mountain climbers for an overall strength builder and conditioning booster.
  • Start in a push-up position and keep your core tight.
  • Drive your right knee to your chest and bring it back to the starting position.
  • Repeat with your other leg and do this as fast as you can while keeping great form.
Reverse Crunches

Bored with crunches? Reverse crunches help build explosiveness and endurance.
  • Lie on your back with your hands to your sides.
  • Pull your knees up to your chest and fully crunch your core.
  • Your hips will come off of the ground and lower slowly back to your starting position.
Knee Highs

Want to run but don't have anywhere to go? Try knee highs.
  • Stand tall and keep your feet at shoulder's width.
  • Engage your core and use your lower abs to lift your knee as high as possible.
  • Run in place kicking your knees as high as you can.
Bicycle Crunches

Looking for a way to increase endurance and conditioning while improving core strength? Look no further.
  • Lie on your back with your hands behind your head.
  • Pull your right elbow to your left knee as you extend your right leg out.
  • Quickly reverse the movement as if you are riding on a bicycle doing side crunches.
Glute Bridges

Glute bridges are great for sedentary people. They engage and awaken your inactive glutes, improve core strength, and helps to stretch problem areas from sitting all day.
  • Lie on your back with your knees bent and feet flat on the floor.
  • Push through your hips and squeeze your glutes as your hips come off of the ground.
  • Slowly return to the starting position and repeat.
Knee-In Crunches

Regular crunches are boring and only seem to work the upper part of your abs. Get a full core workout with knee-in crunches.
  • Lie down on your back and extend your legs outward.
  • Place your hands behind your head and engage your core as you perform a crunch while pulling your knees towards your elbows.
  • Slowly return to the starting position and repeat.

A great cardio and core workout, firefighters are pretty easy to do.
  • Start by standing with your feet about shoulder-width apart and tighten your core.
  • Keep the intensity up as you lift your left knee up and reach with your arms as if you are climbing a ladder.
  • Lift your knees and get a quality contraction as you repeat for both sides.
It will look similar to the knee high exercise, except you are also moving your arms as if you are running up a ladder.

Wrapping It Up

Getting a stronger and a more-defined set of abs doesn't have to take hours... Or equipment.
It takes consistency, hard work, and quality reps.

Learn these moves and implement this workout into your weekly routine to sculpt the midsection you have been dreaming of.
Previous article 10 Bicep Exercises You Have to Try


richard newfield - January 11, 2019

Great workout

Steve Reinhard - January 11, 2019

With less time now. These are my essential workouts these days.

kelton pisano - January 11, 2019

Familiar with most of these but some of them are new I’ll have to try and incorporate!

Alex Berry - January 11, 2019

Firefighters is one of my favorites!

John Hennessy - January 11, 2019

I absolutely love windshield wipers and reverse crunches. They are an absolute necessity for core work. They definitely work wonders.

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