7 Minute Workout scientifically helps you get fit
When you haven’t exercised for a while, it can be hard to get back on track. You have to schedule a workout time, force yourself to start moving, and rethink your fitness and exercise.
Even if you’re a devoted gym-goer, finding the time can be stressful. But luckily, there’s a workout regimen that takes less than 10 minutes to complete, yet delivers amazing results: the 7-Minute Workout.
What is the 7-minute scientific exercise?
The 7-minute workout consists of 12 exercises – jumping jacks, wall sits, push-ups, sit-ups, bench presses, squats, triceps dips, planks, high knees, lunges, push-ups with rotation, and side planks.
There is no need for any expensive equipment or gym membership because the entire workout consists of body weight exercises that require only a chair and a wall.
The exercises are performed for 30 seconds, with 10-second rest periods in between. On an intensity scale from 1 to 10, the exercises are done at around an 8. It is important to follow the order of the exercises and not change them as you see fit.
The workout combines the most popular fitness routines: High intensity interval training (HIIT) and body weight training. It burns approximately 117 calories and certainly doesn’t take much time to complete.
a A sedentary lifestyle can lead to a variety of health issues Including heart disease, diabetes and certain types of cancer. The only way to stay healthy is to get off the couch and get active.
What are the benefits of a 7-minute workout?
While a 7-minute workout may seem too good to be true, health and fitness experts say it works, especially if you become more than just a gym rat.
Brett Kielka and Chris Jordan Introduce the 7 Minute Workout Program to the fitness community In May 2013, and since then A.J number of studies supported their initial claims.
According to Donovan GreenCelebrity fitness trainer and author of No Excuses Fitness:
The 7-Minute Workout is exactly that – it’s designed for beginners or busy people to get this intense, short workout…they can do at home or work. It’s even easier to do the 7-Minute It is more efficient than a one-hour workout. It will boost your metabolism and increase strength during your workout. To see similar benefits for physical and cardiovascular fitness, you can do martial arts exercises.”
How to do the 7-minute workout
1. Jumping jacks
- Stand with your legs together, arms at your sides.
- Jump into the air and spread your legs shoulder-width apart while extending your arms above your head.
- Jump back up to where you started, legs together and arms at your side.
exercise type: the heart
Objectives: full body
Duration: 30 seconds
2. Sit against a wall
- Place your back flat against the wall.
- Next, place your feet shoulder-width apart and your knees at a 90-degree angle. Make sure your knees are over your ankles.
- Hold your position for the allotted time while contracting (squeezing) your abdominal muscles.
exercise type: heart, strength
Objectives: quadriceps, core, lower body
Duration: 30 seconds
3. Push-ups
- Start on the floor with your arms slightly wider than shoulder-width apart (if you want to increase the intensity, place them closer together).
- Lower your body so that you are close to, but not touching, the ground.
- Push yourself up, keeping your figure as flat as possible and your core tight.
- Make sure you are breathing during each round.
exercise type: power
Objectives: core, chest, triceps
Duration: 30 seconds
4. Crunches
- Lie on the floor on your back. Put your arms across your chest so you don’t use them as leverage.
- Lift your upper body up, lifting your shoulders and shoulder blades off the floor.
- Grip straight up as high as you can, being careful to keep your lower back on the floor and to refrain from putting pressure on your neck.
- Lower your shoulders to the ground.
- Follow up immediately. Try not to rest between each rep.
exercise type: power
Objectives: Nucleus
Duration: 30 seconds
5. Step-up
- Place a bench, box, or chair a few inches in front of you.
- Stand on the chair with one foot.
- Then bring your other foot up with you as you lift your knee as high as you can.
- Lower your knee and then back to the ground.
- Repeat with your other foot, alternating between your right and left for the allotted period.
exercise type: heart, strength
Objectives: lower body, core, gluteal
Duration: 30 seconds
6. Squat
- Pose with your arms straight in front of you, your back straight, your shoulders back, and your chest up.
- Then squat down, bend at the hips and push your butt back.
- Make sure to keep your knees parallel to your feet. And be sure to keep the body and core taut throughout the set.
exercise type: power
Objectives: glutes, quadriceps, lower body, hamstrings
Duration: 30 seconds
7. Triceps dip
- Place two chairs apart, slightly wider than your legs are tall.
- Grasp the chairs and slowly bend your arms, plunging your upper body toward the floor, but stopping before you touch it.
- Then return your body. Make sure to keep your back straight.
exercise type: power
Objectives: triceps, heart, chest
Duration: 30 seconds
8. Plank
- Position yourself as if you were about to do a push-up, but place your forearms on the floor instead of your hands. Keep your elbows lined up with your shoulders.
- Squeeze your glutes and tighten your abs while keeping your neck and spine aligned. This should create a straight line.
- Hold the plank position for a period of time.
exercise type: power
Objectives: chest, core
Duration: 30 seconds
9. High knees
- Place your hands in front of your body with your elbows at a 90-degree angle.
- Run in place until your knees touch your hands.
exercise type: the heart
Objectives: pulp, legs
Duration: 30 seconds
10. Lunge
- Stand with your feet shoulder-width apart while engaging your core.
- Take a big step forward with your right leg and shift your weight forward until your heel touches the ground first.
- Lower your body until your right thigh is parallel to the floor, making a 90-degree angle.
- Return to your starting position and do the same with your left side.
exercise type: power
Objectives: quadriceps, thigh muscles
Duration: 30 seconds
11. Push-ups with rotation
- Start by positioning yourself in a push-up position.
- Keeping your back flat, lower your body toward the ground but stop before you touch the ground.
- Push back to starting position. Once there, rotate your body 90 degrees from the floor and extend your arm fully up. You should have one arm in the air and the other on the ground.
- Repeat on the other side: down, up, rotate.
exercise type: power
Objectives: the muscles of the core, shoulders, chest, triceps and gluteals
Duration: 30 seconds
12. Side plank
- Start at your side with your feet together and one forearm taking the bulk of your weight under your shoulder.
- Tighten your core as you lift your hips until your body is in a straight line.
- Hold your position for a while, making sure your hips do not fall.
- Repeat on the other side.
exercise type: power
Objectives: italic, core
Duration: 30 seconds
Christine Schoenewald is a writer and artist. She has articles in The Los Angeles Times, Salon, Bustle, Medium, and Woman’s Day. Visit its website or her Instagram.