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Lucy Wyndham-Read is the UK’s most successful fitness YouTuber and her seven-minute full-body workout has had over 24 million hits.

‘I designed it to be suitable for everyone, no matter what their starting fitness level,’ Lucy explains. ‘There’s no equipment, no complicated moves, you can do it at home, at work, indoors or out, in any comfortable clothes. Because it activates all your muscle groups it’s wonderful for boosting your metabolism and you’ll continue burning calories for 10 hours.

If you can fit it in first thing, you’ll feel fantastic all day – or save it for before a party for an extra confidence boost and glow.’

Leg kicks

Leg kicks

Standing straight, kick one leg up straight in front of you and stretch the opposite arm towards the toes. Repeat on the other leg and keep alternating. This works your thighs, arms and abs, improving balance and flexibility.

Pendulum swings

Pendulum swings

Cross your arms in front of you at shoulder height, elbows bent and forearms straight. Swing your left leg out to the side and, as it swings back in, jump on to that foot and let your right leg swing out to the side. Repeat the movement from side to side, swinging your legs like a pendulum. This stabilises your core and works your glutes, quads and inner and outer thighs.

Walking plank

Walking plank

Standing with a slight bend in your legs, arms straight up above your head, walk your hands down your legs to the floor and then out in front of you until you reach a plank position, then walk hands back up to the starting position. This full body exercise helps flexibility and mobility and builds strength in your arms, upper body and core. If you can’t reach the floor, start in front of a higher surface such as a bed or sofa.

Skater lunge

Skater lunge

Hop (or step) to the left on your left leg, sweeping your right leg behind and to the left. Let your right arm swing to the left in front of you, and your left arm swing behind you to the right. Lean forwards from the waist and keep your supporting leg bent. Repeat from side to side, moving like a speed skater.

Sprint steps

7 minute bodyweight workout: Sprint steps

With your right leg forward, adopt a split stance like a sprinter about to start a race. Bend and lift your left leg through and up in front of you, bringing your right arm forward (as if you’re about to take a stride). Return your left leg to its original position, then lift it again. Repeat the movement as fast as you can for 30 seconds, then change legs. This is better than any crunch for your abs and works your legs and arms, too.

Arm reaches

Arm reaches

Stand with your feet wider than hip width apart, toes forward. Reach up to the ceiling, then bring your arms down and swing your left arm over your head, stretching your body towards the right. Bring your left arm back down to your left side, then reach up with both arms to the ceiling again before swinging your right arm over your head and stretching to the left. This tones your arms, whittles your waist and, if you squat as you lower your arms, strengthens your thighs, too.

Bicycle crunches

7 minute bodyweight workout: Bicycle crunches

Lie on your back, hands by your ears and elbows bent, with your legs off the floor in tabletop position. Bring your head and shoulders off the floor as you cycle your legs, twisting to stretch the opposite elbow to your bent knee as you stretch the other leg out straight.

Want more workout inspiration? How about these…

Joe Wick’s HIIT arm workout

The 20-minute barre workout

Indoor rowing: how to nail the perfect technique