The 7-minute workout is a popular, high-intensity interval
training (HIIT) routine that requires no equipment. It can be done anywhere and
is designed to provide a quick, full-body workout. Here's a common version of
the workout, with each exercise performed for 30 seconds, followed by a
10-second rest:
1. Jumping Jacks: A good warm-up
exercise that gets your heart rate up.
2. Wall Sit: Sit against a wall with
your knees at a 90-degree angle, as if sitting in an invisible chair.
3. Push-Ups: A
classic upper body exercise that targets the chest, shoulders, and triceps.
4. Abdominal Crunches: Lie on your back
with your knees bent and hands behind your head, then lift your shoulders off
the ground.
5. Step-Up onto Chair: Step up onto a
sturdy chair with one foot, then step down and repeat with the other foot.
6. Squats: Stand with feet
shoulder-width apart, then lower your body as if sitting back into a chair.
7. Triceps Dips on Chair: Use a chair to
perform dips, lowering your body by bending your elbows.
8. Plank: Hold a plank position with
your body in a straight line from head to heels.
9. High
Knees Running in Place: Run in place, bringing your knees up as high as
possible.
10. Lunges: Step forward with one leg and
lower your hips until both knees are bent at a 90-degree angle.
11. Push-Up and Rotation: Do a push-up,
then rotate your body to one side, extending your arm upwards, and repeat on
the other side.
12. Side Plank: Hold a plank position on
one side with your body in a straight line.
Remember to maintain proper form for each exercise to
prevent injury and maximize the effectiveness of the workout. You can repeat
the circuit 2-3 times for a longer workout if desired.
