7 Minute Workout No Equipment Needed

 

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.