Do you only have 7 minutes? Don’t worry—that’s enough time for an effective workout that will improve your fitness and health!
The 7-Minute Workout is a revolutionary system that gives you a full-body workout in a short amount of time. It consists of 12 moves, each lasting 30 seconds with a 10-second break in between. To get the most out of the workout, it is recommended that you repeat the circuit at least three times.
👇listen to the podcast
Table of contents
What are the benefits of a 7-minute workout?
The 7-minute workout has many health and physical benefits, making it an ideal choice for people of all ages and fitness levels. Here are some of the most important benefits:
- Improves physical fitness: This exercise strengthens the various muscles of the body and improves your endurance and overall physical fitness.
- It does not tire the body: This exercise can be performed without the need for sports equipment, which makes it an ideal choice for beginners or busy people who do not have enough time to exercise in the gym.
- Improves mood: Exercise helps secrete happiness hormones in the brain, which improves mood and reduces stress and anxiety.
- Improve cardiovascular fitness: HIIT workouts help improve cardiovascular health, reducing the risk of heart disease and stroke.
- Burn Fat: 7-minute workouts burn fat very efficiently, which helps you lose weight and get a slim figure.
- Building Muscle: These workouts combine cardio and strength training, which helps build muscle and improve strength and endurance.
- Improve flexibility: Some of the 7-minute workouts include stretching movements, which help improve flexibility and reduce the risk of injury.
- Time-Saving: These workouts take only 7 minutes, making them ideal for busy individuals.
- Suitable for all levels: The 7-minute workouts can be modified to suit all fitness levels, from beginner to advanced.
In short, 7-minute workouts can be an effective way to improve your health and fitness in a short time.
Exercise order
The 7-minute workout sequence is carefully designed to alternate different muscle groups and ensure a balance between exercises that raise your heart rate and those that cool it down.
Let’s start the 7-minute workout.
Exercise 1: Wall Sits
Stand with your back against a wall, feet hip-width apart and slightly in front of you. Lean against the wall and slide down as if you were sitting in a chair. Your knees should end above your ankles, bent at a 90-degree angle. Hold this position for 30 seconds.
Exercise 2: Push-Ups
Get into a “plank” position on the floor or mat, with your feet together and toes underneath, and your hands flat under your shoulders. Slowly bend your elbows and lower your body toward the floor, as far as you can go while keeping your back and hips level. Then press back up and repeat for 30 seconds. You can make this easier by putting your weight on your knees instead of your feet. To build strength, try resting your feet on a low stool or step instead of the floor.
Exercise 3: Ab Crunch
Start with a basic exercise: Lie on your back, with your knees bent and your feet flat on the floor. Tighten your core. Press your lower back into the mat and then reach your knees up. Return to the starting position but keep your core tight and repeat for 30 seconds.
Exercise 4: Step-Up
Stand facing a sturdy chair or bench. Step up onto the chair or bench with your left leg, and walk up to stand on it with both feet fully up. Then step back down and back up, starting with your right leg this time. Do as many as you can in 30 seconds. Get your heart pumping!
Exercise 5: Squat
Stand with your feet shoulder-width apart and your toes pointed forward. Bend your knees as you stand at your hips, moving them back and down as if you were about to sit in a chair. Lower yourself as far as you comfortably can, keeping most of your weight in your heels. Stand back up. Repeat for 30 seconds.
Exercise 6: Triceps Dip on Chair
Sit on the front edge of a firm, sturdy chair or bench, with your palms on the edge, fingers pointing forward or slightly toward you. Sit back from the chair, supporting your weight with your heels and palms. Slowly bend your elbows as you lower yourself toward the floor, then push back up. Repeat for 30 seconds. You can make this exercise more difficult by supporting yourself on one leg at a time.
Exercise 7: Plank
Lie face down on an exercise mat with your elbows close to your sides, palms down, and fingers facing forward. Lift your torso and thighs off the floor, keeping your body straight. Place your weight on your elbows and feet, bending your toes toward your shins. Engage your core muscles and hold this position for 30 seconds.
Exercise 8: High Knees
Jog in place for 30 seconds, lifting your knees as high as you can with each step. Focus on lifting your knees up and down quickly. Try to extend your palms out in front of you at waist level, and aim to “hit” your knees with the palms of your hands with each step. Research has found that this type of training may help you lose fat more than classic aerobics or strength training.
Exercise 9: Lungs
Stand with your feet together. Step forward with your right foot, drop your pelvis toward the floor (not forward), and lower yourself until your front and back knees are bent as close to a 90-degree angle as possible. Then push back with your front leg and return to the starting position. Switch legs. Repeat for 30 seconds. You can make this more difficult with reverse lunges, or make it easier by not lowering your body as deeply.
Exercise 10: Push-Up and Rotation
Start in a standard pushup position. Start with a traditional pushup, but as you return to the top, shift your weight to your left side. Rotate your upper body and extend your right arm straight toward the ceiling. Return to the starting position, then repeat on the right side. Repeat for 30 seconds.
Exercise 11: Side Plank
Lie on your right side on a mat, with your legs straight and your left leg stacked directly on top of your right. Keeping your ankles, knees, hips, and torso in a straight line, push your weight up onto your bent right elbow, which should be directly under your shoulder. Lift your hips, knees, and torso off the mat. Hold for 15 seconds. Then switch sides. You’ve completed a 7-minute workout. Maximize the benefits and do this two more times.
Read also: 30-Day Fitness Challenge: Are You Ready to Transform?
How to do a 7-minute workout?
- 1. Warm-up:
- Start with a 5-minute warm-up, such as brisk walking or jumping rope. This is the 12th exercise.
- 2. Basic exercises:
- Follow the order of the exercises given in the text above.
- Make sure to perform each exercise correctly to avoid injury.
- If you are a beginner, you can start with one circuit of exercises, and then gradually increase the number of circuits.
- 3. Calming:
- End your workout with a 5-minute cool-down, such as stretching or deep breathing.
Additional Tips 7 Minute Workout
- Drink plenty of water before, during, and after exercise.
- Wear comfortable clothing and appropriate athletic shoes.
- Listen to your body, and stop exercising if you feel any pain or discomfort.
- Consult your doctor before starting any new exercise program, especially if you have any health problems.
Conclusion
With the 7-Minute Workout, you have no excuse not to exercise!
Seven-minute workouts are an effective way to improve your fitness and overall health in a short time. In this era of fast-paced, time-consuming activities, this high-intensity training principle is a lifeline. These workouts allow you to burn fat and build muscle while enhancing your cardiovascular health. These are few moments, but they are full of effort and determination, restoring the balance of the soul and body lost amid the hustle and bustle of life.
Remember: Just seven minutes can change the course of your life for the better!
The 7-minute workout, gentlemen, is a revolution in the world of sports, allowing you to achieve amazing results in a short time.
Try this exercise today and notice the improvement in your health and fitness!
Share this article with your loved ones – health and happiness are better when we share it with others!
