Tell me if this sounds familiar: some days, you’re lucky if you find two minutes to yourself, let alone enough time to change clothes, drive to the gym, and get a workout in. If so, you’re not alone. Between the demands of work, family, and life’s other responsibilities, we all have some points in our lives when finding “me” time seems damn near impossible, let alone the time to workout. If this sounds like you, and you know you should workout and strength train but can’t find the time, we’re here to help. You only need seven spare minutes—yep, seven—for this full body workout for beginners to advanced that will tone your body and get you sweating.
This full body workout doesn’t require any fancy equipment other than a simple pair of dumbbells and a little room to move.
Do it before you start your day and before anything else has the chance to get in your way. Sneak it in over lunch. Get a quick metabolism boost in the evening before dinner.
When is the Best Time For Full Body Training?
When you do your full body training doesn’t matter, just do it!
The busy woman has to prioritize her exercise program. Put this on your calendar and set a couple of reminders. Make it non-negotiable. You’re busy, but you matter.
Your health and wellness needs have to be met in order for anything else to get done. So grab some workout shoes, and go get strong!
Full Body Workout for Beginners to Advanced
Perform each exercise for one minute, then go directly to the next exercise without stopping.
- Super Busy – Complete one time through!
- Pretty Busy – Complete two times through!
- Not As Busy As I Thought – Complete three times!
A) Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height.
B) Using the lower body, thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to starting position.
Shoulder Tap Push-Up
A) Begin in a plank position with hands direction under shoulders and feet hip-width apart. Keeping abdominals and legs tight as you slowly lower your chest toward the ground with elbows bending and pointing behind you. [To modify, place knees on the mat.]
B) Exhale as you push back up to lengthen arms into plank then lift you right hand to tap your left shoulder at the top. Repeat with the other arm tapping.
A) Start in a plank position with arms and legs long.
B) Draw in your abdominals and drive one knee into the chest then switch legs quickly. Continue with right, left, right, left knees “running” to the the chest. Prevent bouncing up and down in your body by keeping abs tight.
Forward Lunge with Bicep Curl
A) Stand tall with your feet hip distance apart. Take a large step forward with one foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.
B) Bring weights in towards shoulders to complete bicep curl then push off front foot and return to start. Then, repeat on the other side.
This is a full body movement that works the biceps, triceps, shoulders and core. Full body!
A) Begin in a full plank with dumbbells in hands, arms extended, and on toes. Engage your abdominals drawing the belly inward towards your spine. [To modify, place knees on the mat.]
B) Pull right dumbbell up toward right hip bone keeping weight close to your side. Slowly return it to the floor and repeat with the left dumbbell.
A) Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance.
B) Jump straight up and swing arms overhead. Return to squat. [To modify, thrust up quickly reaching overhead but keep toes on the ground.]
A) Start seated with knees bent and feet flat on the floor, holding one dumbbell with both hands in front of chest. Keeping the spine long and the abdominals tight, lean back slightly and lift the feet a few inches off the floor. [To modify, keep the feet on the floor.]
B) Slowly twist the torso to the left and bring the dumbbell beside the left hip. Return to center, and then slowly twist to the right and bring the weight beside the right hip to complete one rotation.
If you’re repeating the circuit, rest for one minute and then start again at the top!