7 Minute Cardio Workout For Beginners (No Equipment)

This 7 minute cardio workout for beginners is built up out of 6 bodyweight exercises. High intensity, full body routine. Follow along workout video. Let's work!


7 Minute Cardio Workout For Beginners (No Equipment)

7 Minute Cardio Workout Without Equipment

This 7 minute cardio workout consists of 6 bodyweight cardio exercises. Each should be performed one after the other, for 30 seconds without any rest between. Once done with the 6 consecutive sets, you will rest for 90 seconds and repeat for another, second time. This way the session will be as intense as possible which is what makes a 7 minute cardio workout an effective one. 

This is a follow along cardio workout video so you don't have to think about anything regarding the session.

You will find below as well, a good and complete dynamic warm up to use before the cardio routine. 

Here is the cardio exercise list:

1. Side to side high knees. 

2. Low impact speed burpee. 

3. Ankle tap run in place. 

4. Skater ground tap jumps. 

5. High knees to mountain climbers. 

6. Plank ankle taps. 

What Is The Focus Of This Routine?

The main focus of this 7 minute cardio session is to challenge you as much as possible. By doing 6 exercises one after the other without any rest in between, your, heart beat and muscle activation will be severe which will shape this routine as an efficient one. 

Another thing besides the structure of the session is the tempo that should be taken into consideration. Bear in mind that 3 full minutes without any rest is sufficient time to be under tension. With that in mind, you should focus and maintain a proper tempo throughout the performance of the 6 movements. Avoid sprinting and being 100% intense since you will burn out too early and that will ruin the session. Instead, aim for a mid-ground tempo that you will manage to endure. In other words, the idea of the session is to complete it successfully. 

How To Customize This Routine? 

This cardio workout can be customized in 2 ways in order to meet the needs related to the following 2 scenarios: 

1. You are a complete beginner and this session is too intense - in this case, in order to endure this session, you can increase the between the round resting period from 90 seconds to 3 minutes. This way you will decrease the toughness of the session and it will be much easier since you will recover between both rounds and be able to tackle the second bout of exercises with higher energy levels and power reserves.

2. 7 minutes of intense cardio are too easy for you - in case you are a more advanced trainee and 7 minutes is too short of a time to workout, then once finishing the workout video, rest for 2-3 minutes and repeat again. You can do this as many times as needed until meeting the required stimulus.  

How Often To Do 7 Minutes of Cardio? 

To review this in detail, we will have to look up closer into a few scenarios: 

1. You can do only 7 minutes of cardio workouts - if you're too busy or simply do not like to invest much time into training, then high-frequency implementation of the 7 min workout is mandatory if you want to get results. Anywhere between 5 and 7 times per week will work great here and you will not overtrain because simply, 7 minutes is not that much of a time to fry your nervous system and to meet with the negatives of overtraining.

2. You lift weights or do strength calisthenics - if you perform regularly any type of resistance workouts, here are 2 different options: 

- Use the 7 minute intense cardio as a workout finisher right at the end of your resistance/strength training routines. 2-3 times per week is okay in this case. 

- Do 7 minutes of cardio as a stand-alone cardio session on days without resistance work. Again, 2-3 times per week will be sufficient to maintain your cardio work. 

Does The 7 Minute Cardio Workout Actually Work?

7 minutes of cardio will be effective if you work out in an intense way during this short period of time and you rest as little as possible. The harder it is, the better. Since it is just 7 minutes, you can push the pedal and try to do your maximal efforts in order to provide your body with proper muscular and energy system stimulus. That will cause adaptation and progress. 

Can You Lose Weight With 7 Minute Cardio Workouts?

Losing weight with 7 minutes of cardio will appear if you perform such routines 5-7 times per week, if the intensity is high and if you are in a slight caloric deficit. If these are being met, you will lose weight and get fitter with just 7 minutes of intense working out per day. 

Should You Do 7 Minutes Of Cardio Everyday?

Yes, to get any results with 7 minute workouts, it is recommended such quick routines be performed 5-7 times per week. Because of the fact that this is such a short amount of time, it will require to be done more often in order to provide the body with the proper stimulus. 

Use This Dynamic Warm Up Before Cardio Workouts

Warming up before each high-intensity cardio workout is mandatory in order to prepare the body for the upcoming session. Warming up in a dynamic manner will improve the exercise performance, lower the chances of getting injured and the range of motion will improve. That itself will reflect in the right targeting of the muscles that should be working for a certain exercise.

In other words, you will feel better about which muscles are working and being engaged during each exercise. On the other hand, if this does not appear, the body will compensate and this might be a problem over the long term since you can get injured or not get the results that can be achieved otherwise. 

Cardio Exercises Showcase

In order for you to understand in higher detail this 7 minute cardio workout for beginners, we will review each exercise in a separate way. You can find below the name, video and description of each movement included in today's cardio routine. 

This is helpful because even if you have not decided yet regarding of should you try this session, or not, you can take the best decision for yourself and if it's negative, you can still get any exercise ideas to implement in your training program. 

1. Side to Side High Knees

The side to side high knee will help you improve the feet work, agility, quickness and stamina. Also, it will test your coordination since you have to take the right rhythm. As you can spot on the video, on each 3rd step, you will switch direction. Step number three is always with the outer leg, then switching the direction starts with the inner leg. Don't forget to move the arms as it will help you a lot with balancing the body and feeling the direction change more naturally. 

2. Low Impact Speed Burpee

The low impact or beginner speed burpee is a great full body cardio and conditioning bodyweight exercise. The focus here is on the legs and core muscles but because the arms will work as stabilizers of the whole body, the upper body will be triggered as well. 

Begin in a standing position, squat down, place both arms on the ground, jump backward with both legs and turn back, stand up and repeat all over. Squeeze the glutes and core/abs when you are jumping back in order to avoid arching the low back downward.

The extended position or when you jump back should be basically a regular push up position. This will be the easiest way for you to remember. The only difference here would be the arm position as it is closer compared to a regular push up arm stance. 

3. Ankle Tap Run In Place

The ankle tap run in place is another agility, cardio exercise that will surprise you how simple it is as an exercise technique to be done but at the same time, how difficult it will be felt. The cardio demand of this move is high, the slight rotation of the legs will stretch the hip flexors and because it is unconventional movement, your core and abs will be triggered. Begin in a standing position, you will tap each opposite ankle with the arm while trying to run in place and keep up a fairly fast tempo. 

4. Skater Ground Tap Jumps

The skater jump with a ground tap will help you improve the lateral jump power while the ground tap will target the quads, glutes and hamstrings. If touching the ground is too difficult for you as a fitness beginner, you can skip it in order to make only skater jumps and the exercise to be easier for you. 

5. High Knees to Mountain Climber

The high knees to mountain climbers are a killer dynamic and athletic bodyweight cardio exercise that will not just improve your stamina and agility but with the climbers, your core will be engaged. Rotate both exercises on each 8-10 repetitions until the 30 seconds mark ends. 

6. Plank Ankle Taps

This 7 minute cardio workout finishes with a classic dynamic plank HIIT variation. The plank ankle tap will not just act as the regular plank but the ankle taps will seriously target the abs or front side of the core. 

Begin in a low plank, and in an alternating way on each repetition, you will tap the ankle with the opposite arm. To achieve that, the ankle should move in direction towards the chest.

2 Cardio Workouts For Beginners at Home

You can find below 2 additional, bonus cardio workouts. Both videos are 100% follow along so you can simply play these and replicate all presented movements. The more options you have to work out, the better for you because performing more exercises will educate your body and nervous system to be more adaptive and versatile. 

15 Minute Intense Cardio Workout at Home

This 15 minute intense cardio workout at home you will have to complete 9 different bodyweight exercises. You will work for 20 seconds followed by 10 seconds of rest. All moves should be done one after the other in a circuit manner. Once moving through each set, it is considered as 1 round is done. You will rest for 60 seconds between each round and repeat all over. 

A total of 3 rounds should be completed. 

Here is th cardio exercise list:

1. Bear crawl to squat jump.

2. 1-2 step push up.

3. Side to side high knees to speed burpee.

4. Jumping lunge with a small bounce.

5. Jack plank. 

6. Skater jumps.

7. Circle speed burpee.

8. Dynamic side lunge.

9. Low rotation chop.

PS: if you are a complete beginner, I do recommend you to visit the article related to this cardio session. 

10 Minute Cardio Workout For Beginners at Home

This 10 minute cardio workout for beginners includes 7 bodyweight exercises. Each should be performed one after the other for 30 seconds followed by a resting period of 15 seconds time. Once finishing the working round, you will rest for 60 seconds and repeat for a total of 3 rounds. 

Here is the cardio exercise list: 

1. High knee ankle tap. 

2. Speed burpee. 

3. Ground tap skaters. 

4. Straddles. 

5. High knees to mountain climbers (alternate 8 repetitions for each).

6. Alternating static monkey. 

7. Plank ankle taps. 

Workout Summary

You can get decent fitness results and lose weight with 7 minute cardio workouts. The aspects that should be considered are the exercise selection, interval timer frame or repetitions done and resting periods within the session. Another thing that is highly recommended is such workouts to be performed everyday or high frequency. Of course, you can always get a resting day if soreness is accumulated. However, aim for maximal frequency in order to get the right stimulation, adaptation and progress. 

Today we have reviewed a complete, full body 7 minute cardio workout for beginners. You can try this routine at home, outdoor, or while traveling. 

On the side, we have reviewed each of the 6 bodyweight exercises included in the session. You can check the video for each move and a description related below. 

Also, you can find 2 additional, bonus cardio beginner workouts that are also 100% follow along workout videos, bodyweight routines and can be performed anywhere you want. 

What is your favorite 7 minute cardio workout? 

Comment below! 

To your Fitter self,


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