7-Minute Super Squat Workout

By Top.me
Top.me

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7-Minute Super Squat Workout

Sculpt your butt and legs with this quick but intense squat workout. This workout will shock your lower body from calves to hips and melt fat—all in seven minutes.

What’s best: Whether you’re a beginner or gym rat you can work at your own pace and intensity level since these exercises are measured in 30-second increments. Plus this workout doesn’t require any equipment and can be performed in a little amount of space. So get ready to drop those hips, burn some calories, and shape up your butt.

1. Single Leg Squats

 Single Leg Squat Single Leg Squat

  1. Balance on one leg, arms by your side.
  2. Squat down as far as possible while keeping one leg off of floor. Keep your back straight and your knees pointing straight forward.
  3. Raise your body back up to original position.

30 seconds each leg.

2. Tuck Jump

Tuck Jump Tuck Jump

  1. Stand with your feet shoulder width apart and your knees slightly bend.
  2. Bend your knees and descend to a full squat position.
  3. At the bottom of the squat, powerfully explode straight up bringing your knees toward your chest while in midair.
  4. Grasp your knees quickly with your arms.
  5. Release your legs, land softly and descend into the squat again.
  6. Upon landing immediately go for the next jump.

Do for 30 seconds.

3. Stork Hinges

Stork Hinges Stork Hinges

  1. Stand with your feet in a slight staggered stance, shifting your weight into the foot that’s in front. Raise the opposite arm into the air and place the other hand on your hip.
  2. Slowly hinge forward, raising the back leg and lowering the torso, keeping the straight arm and leg in the same plane. Use your hip-resting hand to remind you to keep your pelvis parallel to the ground.
  3. With control, tilt your body back to the start position, tapping the back toes down only if you must.

30 seconds each leg.

Repeat the circuit 3 times.

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