The ‘experts’ claim that we need to get 30-minutes of vigorous exercise, 5 times a week or so to improve fitness. However, what if you could get a total body workout in about 7 minutes or less…and with your own body weight?

Well, you just can and believe me, when I’m in crunch time I do this routine and I feel so energized and ready for the day. Most of all, you may not need any special equipment and definitely not the need for expensive gym memberships.

Here’s the customized routine.

1. Execute Jumping Jacks for 1 minute. Try to perform one per second. Personally, I time and execute them going in pace with a metronome. When your hands meet over your head, that should be one count.

2. Now, perform this yoga-esque calisthenics exercise known as Hindu-Push ups. Here is the technique and like me, after reading this next paragraph, take a pause and try 2-3 out right quick.

-Get on all fours.

-The starting position is with legs spread wide and butt up in the air.

-From there, bend your elbows as in a regular pushup, bringing your back down in a circular arc

-Straighten your arms and end up with your chest up and your hips almost touching the ground.

When done properly and combined with deep breathing (breathing in on the way down and exhaling-looking up) Hindu pushups build amazing lung power as well as incredible upper body strength and endurance. They also improve flexibility in the shoulders and hips as well as the upper and lower back.

3. Execute another set of Jumping Jacks for I minute.

4. Now, another favorite, the ab-wheel. For this, Start with a hand on each grip and kneel down with both knees together on the floor. Lock your arms and hold the wheel at your knees on the floor.

Slowly roll the wheel out and away from your knees and continue going forward until your hands are beyond your head. Do not touch the floor, your body should be 3-6 inches above the floor. Return to the starting position by pulling in with your abdominal muscles and arching your back. Keep your arms straight and use your core muscles to return to the starting position again. Breathe in at the start and exhale on the way down. 7-10 repetitions equal one set AND one hell of a workout!

Most of all; dig this, if you go to a store like Sports Authority, Champs or even an Ancient Market, you can get it for only $9.95.

I don’t know about you, but if a device that inexpensive can get not only my abs, but perhaps my whole upper-body in great shape and tone, it sure has got my vote.

5. Finally, execute another set of Jumping Jacks for another minute and folks we’re home free.

You could always substitute the ab-wheel with sit-ups of leg-raises, where the latter involves you sitting in a chair and lifting your legs towards you.

Well, there it is a total body workout that could get you in good shape in no time and almost for free...the ab-wheel is only 10 bucks but still…