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Doing a full body workout is a task for those who don't have much time to accomplish it. Planning and implementing becomes difficult when we start a hell lot busy each day with our daily chores. So here is a perfect plan for the busy moms or dads or women. The whole workout takes about 7 minutes to complete with 11 exercises for 30 secs and 10 secs rest in between. This plan targets all of your body and won't leave any part unattended. You have to be consistent and try following some healthy nutritiuos diet along. 

#1. Forward Jump:

 Standing with your feet together and arms by the side. Lunge back while moving both the arms up to the sky. Recover then repeat alternating legs.

#2.Step Back Jacks:

With your feet hip-width apart, point your toes and knees straight ahead, keep you knees soft And pull your abs in, and elevate your chest. Jump over a line (or a rope) and come back again. Land soft and slow.

 #3.Squats:

• Squats don't just help you achieve wonderful, toned legs but also gives you good strength. 
• They work up your calves, abdominal muscles, lower back and your butt. 

#4.Jog or March On The Spot:

• It is very beneficial for you as it resembles jogging outside.
• Jogging at one place is a low-impact workout good food your knees and helps burn over all body fat. 
• It is also great for obese people. 

#5.Plank:

Plank is one of the best calorie burning and beneficial workout. 

A plank hold involves multiple muscles at once, which benefits the core strength of your body. 

It not only burns the fat around your abdomen area, also works by giving you an improved posture, flexibility as well as a good tighter tummy.

#6.Rolling Plank:

The rolling plank trains the body muscles around the abdomen, hip & lower back.

How To Do:

• Lie down on the mat . Support your body on right elbow and right leg.
• The elbow should then be perpendicular to your shoulder & your left leg should be above your right leg, making sure they are now together.
• Keep the knees straight. The hips should also not be touching your ground.
• Hold this posture for around 30 seconds. Once you are comfortable with it , you can hold this position for about 1 to 2 minutes.

#7.Tricep Dips:

• This workout engages the triceps muscles, but it also works the shoulders and requires strength from the core, grip and arm muscles to complete the motion.

How To Do: 

1. Start in the seated position with dumbbells on either side of hips, palms resting on dumbbells, and fingers pointing toward toes. 
2. Lift your butt about 6 inches off the ground. Keeping your arms straight, bend the elbows and lower until butt taps the ground. Push back up to the start. 
3. That's one repetition. 

#8.Step-Ups:

Step-up is a great exercise for both beginners and advanced because you can gradually increase the difficulty of the exercise by increasing the step height by keeping a chair, the weights you lift and the speed of the movement during the exercise.

#9.Crunches:

This is one of the highly recommended exercise which can burn lower belly fat very easily & very fast.

How To Do:

• Lie on your back with your knees bent & your hands behind your head.
• Lift your shoulders off the floor & curl your legs towards your ribcage; together simultaneously.
• Slowly, now return to starting position.
• Repeat this process in sets of 5 or 10 & repeat as many times as you can.

#10.Wall-sit:

• It is great for your lower abs, your calf muscles and your thighs. 

• It gives strength to your core and helps reduce belly fat.  

#11.Push-Ups:

Pushups are beneficial for building upper body strength. They work for the triceps,pectoral muscles, and shoulders. When done with a proper form, they could also strengthen your lower back & core by engaging the abdominal muscles. Pushups are a very fast & effective exercise for building strength.

How To Do: 

1. Lie on the floor on all fours, by positioning your hands slightly wider than your shoulders.
2. Extend your legs back so that you have balanced yourself on your hands and toes. Keep your body in a straight line from head to toe without sagging in middle or arching your back. You can position your feet to be close together or a bit wider depending on what gives you the comfort.
3. Before you begin any movement, you should contract your abs and tighten your core by pulling your belly button towards your spine. Keep a tight core through out the entire pushup.
4. Inhale as you slowly bend your elbows and lower yourself until your elbows are at 90-degree angle.
5. Exhale as you begin to contract your chest muscles and pushing back up through your hands to the start position. Do not lock out your elbows; keep them slightly bent.