7 daily minutes workout.... a better you

12 high intensity body weight exercises. 30 seconds per exercise, 10 seconds rest between exercises.

1 | Jumping Jacks
Start with your feet together and arms at your side. Slightly bend your knees and jump straight up. As you are jumping kick your legs out to shoulder width and bring your hands over your head to form a star.

2 | Wall sits
Stand straight with back against the wall with your legs shoulder width apart and a little way from the wall. Lower your hips until your legs are at right angles and then stand back up.

3 | Push-ups
Lay flat on your stomach with your palms flat on the floor approximately shoulder width apart. Push up on your hands until your arms are straight. Lower your self until your arms are at 90 degrees & repeat.

4 | Abdominal Crunches
A crunch begins with lying face up on the floor with knees bent. The movement begins by curling the shoulders towards the pelvis. The hands can be behind or beside the neck or crossed over the chest.

5 | Step-ups onto a chair
Stand in front of the step, with your feet about shoulder width apart. Step up onto the step with one foot, followed by the other. Pause and then step off with the opposite foot. Repeat. 

6 | Squats
Stand with your feet slightly wider than your hips and your toes pointed slightly out. Keeping your back straight lower your hips and bend your knees until you are parallel with the floor. Reverse until you are back in the original standing position.

7 | Triceps dips on a chair
Sit with the heels of your hands on the edge of a sturdy chair seat. Slide your bottom off the seat, and support your weight with your hands. Bend your elbows back, and slowly lower your butt toward the floor while keeping your elbows tucked in.

8 | Planks
lay on your stomach and bend your elbow 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders and your body should form a straight line from your head to your feet. Hold the position.

9 | High Knees running in place
Run on the spot lifting you knees as high as possible swing your arms as if you were running normally.

10 | Lungs
Keep your upper body straight, with your shoulders back and relaxed and chin up. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. keep the weight in your heels as you push back up to the starting position.

11 | Push-Ups and rotation
Perform a push-up, at top rotate the body int side-plank position with one arm on ground and other extended toward ceiling. Rotate back to top of push-position. Perform push-up and repeat rotation to opposite side.

12 | Side Planks
lay on your stomach and bend your elbows 90 degrees and rest your weight on your forearms (or hand if you prefer). your elbows should be directly beneath your shoulders. Rotate 90 degrees so all your weight is on one forearm. Hold the position.