Not so long ago, fitness enthusiasts could not stop raving about the 7-minute workout. If you did not hear about it, this article would not let you feel left out. The easy 7-minute workout routine deserves to be heard by everyone. As you would have guessed, this workout routine comprises the easiest list of exercises. Also, there are some studies that indicate the exercises involved as bodyweight workouts because using just the bodyweight, the exercises of the 7-minute workout routine can deliver you maximum results in the minimum amount of time.
Once you delve into the 7-minute workout routine, you will realize how versatile this workout routine is. One can fit it in as a split workout routine or as a beginner workout plan. Besides enhancing your fitness and flexibility, the 7-minute workout routine also boosts general strength and endurance. It manages to do so much at once because of the strategic following of exercises one after the other. The scientific 7-minute workout trains different major muscle groups during a few minutes of working out. Working out with this strategy allows each muscle group enough rest and ultimately results in a super effective workout that not only improves fitness but also reduces fat.
Though the 7-minute workout may prove effective, it would be like those fitness myths to call it an absolute miracle. Workout routines such as high-intensity interval training or strength training programs are not designed to be done every day. Therefore, taking enough rest days is vital. Indeed working out only for 7 minutes, few times a week will not act as an entire body transformation workout plan. However, as they say, something is better than nothing; a 7-minute workout routine may gradually push you towards intensive training. Also, health improvement anyway remains an intact function of the scientific 7-minute workout routine. Let’s now learn about the easy 7-minute workout exercises that you can do easily at home daily.
Table of Contents
7-Minute Workout Exercises
Before trying any new workout routine, it is vital that you take a nod of your medical professional for it. This becomes exceptionally important if you deal with a particular health condition. So, perform the 7-minute workout exercises below the high-intensity workout. Remember holding static positions such as wall sits and planks for 30 seconds is enough. For exercises that target alternate sides, working on each side for 30 seconds and taking the rest of 5 seconds in between is the correct approach. You can repeat this circuit 2-3 times. To follow the 7-minute workout exercises precisely, go through the below-given exercises carefully-
1. Jumping Jacks
This 7-minute workout exercise focuses on the entire body while it makes you move rapidly. To perform jumping jacks, stand firm with feet hip-width apart. Then jump on your feet, gradually widening them, and raise your arms to form the X-shape. Just like that, jump back on your feet back together and rapidly lower your arms to your sides as you flow into the move.
2. Wall Sits
Any quick workout routine like the 7-minute workout routine cannot leave simple and easy exercises as wall sits. Wall sits basically focus on the quads, hamstrings, and glutes. To begin, you have to stand with your back facing the wall. Then, walk one foot away from the while gradually sliding down the wall. Next, form a 90-degree angle by lowering your body with the hips, knees, and ankles. Also, ensure that you properly engage your core and press the lower back against the wall. Yes, this way, wall sits may also serve you as a lower back workout.
The exercise mainly focuses on your chest, triceps, shoulders, and abs. Get into a high plank position with wrists under shoulders and engaged core. With your back, hips, and legs straight, lower your chest to the floor. Press your body lower with the support of your palms, and then push back up.
Be it sit-ups or crunches, these movements directly target your abs. To perform crunches, lie down with your face looking up on the floor, knees bent, and your arms pointing towards your feet. Next, press your lower back towards the ground. Then, with the core engaged, lift your shoulder blades off the ground and a bit forward. Get back to the initial position and then repeat after rest.
This exercise again focuses on your hamstrings, quads, glutes, and abs. It’s a simple exercise that you have to do by standing tall facing towards a chair or stool. Then, lift your left foot onto the seat. Next, put pressure on the heel of your right foot to start lifting your body onto the chair with the balance of the left leg. Next, steadily lower your back down towards the ground.
Squats are among the most popular moves that target hamstrings, glutes, and quads. To perform squats, stand firm on your feet with a hip-width apart, knees over ankles, and hips stacked over knees. Take a hinge at the hips while bending slightly, and then stand up again. You will need to bend your knees in order to lower your body, while the chest should be straight. After getting back to the starting position, you have to repeat immediately and finish a set of 10 at least.
7. Tricep Dips
As you may be knowing, dips are famous for triceps and abs. You simply have to sit on the outer corner of a chair and keep your hands right beside your hips. Then, move your feet out a few steps, slide your butt off the chair and keep the arms straight. Next, bend elbows and lower your body until the arms are bent at a 90-degree angle. At the same time, keep moderate pressure on the chair to return to the starting position.
Plank is known to gear up the fire in your arms, abs, and glutes. Get on all fours to perform one and place your hands directly under your shoulders. With the core engaged, squeeze your glutes to stabilize the body. The spine and neck should be neutral while performing this exercise; in addition, the head should be straight with the back. Hold the climax position and then take a break for a few minutes before doing it again.
9. High Knees
This 7-minute workout exercise targets your legs and abs. As the name suggests, you have to first stand with your feet hip-width apart to do high knees. Then, while you engage your core, use your lower abs to lift and lower one knee at a time. Next, bring the knees to the height of your hips, wherein thighs parallel to the floor. Do not lean back and try to stay on your feet while you switch your legs as fast as possible.
Lunges make you take a big step forward with the left leg to get started. Then you have to lower your body until your left thigh becomes parallel to the floor and the right one is vertical. To avoid injury, make sure the left knee does not go past the toe. Next, press the left heel to reverse back up to starting position. Follow these steps again for the alternate side.
11. Push-Up Rotation
This 7-minute workout exercise targets shoulders, chest, glutes, abs, shoulders, and triceps. Push-up rotations are done in a high plank position where you have to lower your body towards the ground and press back up to perform a usual push-up. Then, you simply have to shift your body weight towards the right arm and rotate your body to the left. Hold this hip-high position for a few seconds, then return to the starting position and repeat.
12. Side Plank
As you can guess, this 7-minute workout exercise is the same as a plank, but with a side twist! Lift your hips and prop the body up with one elbow while keeping the feet stacked. Next, press your forearm on the floor to allow the torso and hips to stay straight in a line. Hold this position to perform a side plank and then repeat for another round.
Take Message Home!
The scientific 7-minute workout is a good starting point for many people who aspire to get fit or get back on the fitness track. However, to ace this routine, it’s vital that you keep a stopwatch with you to keep an eye on the time taken by each 7-minute workout exercise. Remember, you have to perform the maximum reps in just 30 seconds. For this, nowadays, there are a lot of fitness tracking apps and gadgets available to help you track your timing. Therefore, not to compromise your speed, complete 2-3 circuits of these exercises in a row. The gadgets and apps will be assistive to adhere to the prescribed speed, time, and rest.