7 Minute Morning Workout For Beginners (Fast Cardio Routine)

This full body 7 minute morning workout for beginners is built up from the combination of 8 bodyweight exercises. Perform 1 set from each, get a killer workout!


7 Minute Morning Workout For Beginners (Quick Cardio)

7 Minute Morning Routine To Energize Your Body

The following 7 minute morning workout for beginners includes 8 bodyweight exercises. Each should be performed for 1 set and while following 30/30 seconds of work/rest protocol for each movement. The idea here is to perform 1 set for each of the 8 exercises. Once completed, the session is over. 

This 7 minute morning workout video follows along so nothing is needed to be remembered from your side. 

Here is the morning cardio exercise list: 

1. Standing jump outs

2. Rhytmic high knees

3. Walk outs

4. Low impact speed burpee

5. Jump out to jump in

6. Static ground tap skaters

7. Alternating static monkey walk

8. Sprinter sit up

How To Customize This 7 Minute Routine?

This routine is tailored to the beginner trainee, however, we will review 2 options of where you can decrease or enhance the intensity of the session. 

1. This workout seems to be too hard for you - in this case, pause the workout video right after finishing with exercise 4 and you will get a bigger rest at the middle of the workout. On a separate stopwatch count for 2 minutes, once done resume the session and finish the rest 4 movements. 

2. 7 minutes is not enough for you - if this routine is too easy for you, repeat it as many times as needed. After finishing with the 7 minute workout, rest for 2-3 minutes, hit the replay video button and do it again. 

Use This Warm Up 

Today's morning 7 minute workout is designed to not be too intense since it's a morning cardio session, and while normally you can start without warming up, it is highly recommended to invest a few minutes in order to awake the nervous system and to give you a slight energy boost in order to get into this 7 minute workout more effectively.

In the video above, you can find a 7 minute dynamic full body warm up that is great not just for a pre-workout warm up, but you can use this each morning as a mobility session.

In case you decide to give this a try, when done with the warm up, rest for 1 minute and proceed to the main workout. 

A total of 15 minutes is the duration of doing both - the warm up and the workout. 

What Is a Good 7 Minute Morning Cardio Workout? 

An effective 7 minute morning workout for beginners should not be too intense nor will include any high-impact jumping and plyometric exercises. Instead, in order to wake up, get you energized and stimulate both cardio and muscular work - aim for a lower impact, cardio and dynamic bodyweight movements which will not be too demanding on the nervous system, joints and muscles. 

Does 7 Minute Workout Really Work?

In 7 minutes, you can do a good amount of bodyweight work volume where the muscles and cardiovascular system will be working at the very same time. If you manage to remain consistent enough and apply such routines frequently enough, you will be amazed by the results achieved with just 7 minute workouts performed 5-6 times per week. 

Other factors that will determine the efficiency of such short routines would be the exercise selection, time intervals, speed of execution, etc.  

Can You Work Out 7 Minutes Each Morning? 

Doing 7 minutes of cardio everyday is not the best workout approach because each energy system requires a certain amount of stimulus and respectfully - rest. As such, aim for 5-6 seven-minute workouts per week, if you are about to perform only these routines. Leave your body to rest for 1-2 days.

This will allow your body to recover and you'll be able to get more effective upcoming sessions since not just the muscles and cardio will be ready for action, but the nervous system too will be refreshed and this will impact drastically the exercise and workout performance. 

Can You Get In a Better Shape With The 7 Minute Morning Workouts?

If you manage to remain consistent for 2-3 months by applying 5-6 times per week, seven-minute workouts, then you will definitely get in better shape. Expect results such as increased stamina, conditioning, strength endurance, mobility and overall, increased energy levels. Such improvements will tightly impact your lifestyle in a positive way because these factors will enhance your day to day physical and mental activities. 

Is It Enough To Exercise 7 Minutes Per Day To Lose Weight? 

By doing 7 minute cardio or HIIT workouts everyday, you will not lose weight faster. Try to stick with around 5-6 seven-minute routines per week. Also, to lose weight, review your sleep and aim for 7-8 hours of sleep time. In addition, focus on the diet, and make sure you will be in a slight caloric deficit. Otherwise, you might face difficult times in terms of weight and body fat loss. 

What Not To Expect Of 7 Minute Workouts? 

Because of the fact that 7 minute routine is not much of a time to hit a complete workout, and in order to do so, you will have to build the workouts in a smart way and to push the pedal hard in order to create the necessary stimulus, with the 7 minute workouts, you can get fitter, in better shape, with higher cardio, conditioning and strength endurance. Forget about results such as gaining too much muscle, getting yourself jacked, strong and powerful. If this is your goal, then review another training method. 

Two 7 Minute Workouts You Can Include To Your Morning Routines

In order for this article to be as helpful as possible for you as a beginner, you will find below 2 additional seven-minute workouts. You will find the name, video and description below. In addition, there is a link to a dedicated article for the particular session. If you like any of these, make sure to visit the link in order to get further and much more detailed information on the topic and workout itself. 

7 Minute Low Impact Workout For Beginners (No Jumping)

The following 7 minute low impact workout for beginners will challenge your full body with six bodyweight movements. No jumping nor high-impact exercises involved. 

30/20 seconds of work/rest for each move. 

Rounds to complete: 2

Rest between rounds: 90 seconds

The low impact exercise list:

1. Squat to knee-elbow tap. 

2. Walk out. 

3. Cross step lunge. 

4. Rotation foot tap.

5. Shoulder tap to knee and ankle taps. 

6. Cross body ankle tap plank. 

7 Minute Core Workout For Beginners (Complete Ab Routine)

This 7 minute core workout for beginners includes 8 core and abs exercises. 

The session is straightforward, you will work for 30 seconds followed by 20 seconds rest between each move. Once finishing with 1 set for each of the 8 exercises - the workout is completed. 

Here is the core exercise list: 

1. Alternating static monkey. 

2. Plank forward reach. 

3. Straddles. 

4. Plank ankle taps. 

5. Plank short sit out. 

6. One arm plank twist. 

7. V sit to heel tap. 

8. Sprinter sit up.  

Workout Summary

In order for a 7 minute morning workout to be considered an efficient one, it should not be too intense where the exercise technique and performance will be poor. This is often seen with the early training people because of the asleep and not awake nervous system.

For that reason, a good 7 minute morning workout is a routine that will include the high-intensity aspect but will only stimulate, wake up and energize your body and mindset for the upcoming day. The idea of such routines is not to crash yourself in the morning or to put your body in pain for the rest of the day. 

In today's 7 minute morning workout article, we have reviewed the 8 bodyweight exercises included, a warm up to use, we have reviewed the topic by answering to a few vital and relevant questions, and not last, you can find 2 additional 7 minute beginner workouts that you can use instantly. 

What is your favorite 7 minute morning workout for beginners? 

Comment below! 

To your Fitter self, 


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