7 Minute Workout
Fitness,  Workouts or Exercises

The 7-Minute Workout That Works

Jump jacks are a good place to start. Stand tall with your legs extended wide and your hands clasped together in front of you. After that, pull your legs back together and your arms to your sides as you jump. Depending on your fitness level, you can speed up or slow down these exercises. Do this for 30 seconds, then rest for ten seconds before moving on to the next step.

It’s a good idea to hire a gym teacher or other fitness professional to aid you with appropriate techniques if you’re new to exercising or haven’t done so in a while.

If you’re looking for a workout that can be done anywhere, with no equipment needed, the 7-minute workout is your best bet. And it does only take seven minutes! So if you’ve been struggling to find the time or motivation to get in shape, this may be just what you need. Give the 7-minute workout a try and see how you feel after doing it a few times. You may be surprised at how much of a difference just seven minutes can make.

Get ripped with Wall Sits

With your back to the wall and your feet hip-width apart and slightly in front of you, take a position. Lean against the wall and slide down as if you were sitting in a chair. Your knees should be bent at 90 degrees and end above your ankles. For 30 seconds, stay in this posture.

There are twelve exercises in all. Each one should take 30 seconds to complete, with a 10-second “break” in between.

The circuit is named the “7-Minute Workout,” but you should perform it at least three times to get the most out of it.

Workouts should be performed in a certain order, with opposing muscle groups alternated, and activities that raise your heart rate followed by exercises that lower it.

Before beginning any new workout plan, see your doctor ensure that it is appropriate for you.

Wall sits are one of the best exercises you can do to get ripped fast. They’re also incredibly easy to start doing right now. All you need is a wall and some space, then follow these steps for an effective workout that will help with weight loss and getting your six-pack abs back in shape!


Get ripped arms with Push-Ups

Ripped arms with Push-ups

Place your feet together with toes tucked under and your hands flat behind your shoulders in a “plank” posture on the floor or mat. Slowly bend your elbows and lower your body as far as you can while maintaining a level back and hips. Then press up again for another 30 seconds. By putting your weight on your knees rather than your feet, you may make this simpler. Try resting your feet on a low bench or step instead of the floor to increase intensity.

If you’re looking to get in shape and build your upper body strength, try the push-up. There are many variations of this exercise that can be done on different surfaces (i.e., a floor or bench). Push-ups work out the shoulders, arms and chest while also engaging core muscles for stability. You’ll see results quickly with consistent practice!


Tone your abs with the Ab Crunch

Begin with a simple crunch by lying flat on your back with your knees bent and your feet flat on the floor. Your core should be tightened. Reach toward the top of your knees, pressing your lower back into the mat. Repeat for 30 seconds, returning to the beginning position while keeping your core firm.

The ab crunch is a great exercise to help you build abdominal strength and improve your core stability. This simple move can be done anywhere with no equipment needed, making it a perfect choice for when you’re on the go. To do an ab crunch, lie flat on your back with your feet together and knees bent. Place your hands behind your head and curl up towards your chest, contracting your abs as you do so. Hold for a second before lowering yourself back down to the starting position. Repeat 10-15 times for 1 set. Aim to complete 3 sets of this exercise per day. If this move is too easy for you, try adding weight by placing a heavy book or weight plate across your stomach.

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Lose weight and tone up with Step-Up exercise

Place yourself in front of a solid chair or bench. Step up onto the chair or bench with your left leg, all the way up to fully standing on both feet. Then step down and back up, this time starting with your right leg. In 30 seconds, complete as many as you can. Get your heart rate up!

With a regular Step-Up routine, you can achieve your fitness goals and look amazing in time for summer. Ready to give it a try? Find an open space in your backyard or at the park, put on some comfortable clothes and shoes, and get stepping!


Lose weight and tone your butt with Squat

Standing with your feet shoulder-width apart and toes forward is a good way to start. As you hinge at the hips, bend your knees and shuffle them back and forth as if you were ready to sit on a chair. Lower yourself as far as you can comfortably go, with the majority of your weight supported by your heels. Recover your footing. 30 seconds later, repeat.

It’s no secret that squats are great for your butt. But did you know they can also help tone and shape the muscles of your backside? Squats also sculpt muscles in other areas like your thighs, hips, hamstrings, calves and glutes which is why this exercise deserves its reputation as one of the most effective full-body workouts around. 

To get started with squatting at home or anywhere else (you don’t need any equipment) follow these five steps: 

1) Find a space to stand on flat ground 

2) Place feet shoulder-width apart 

3) Bend both knees until thigh is parallel 

4) Keep chest up 

5) Hold the position for thirty seconds before repeating.  If you want more tips on how to


Tone your arms and get a great workout with this simple triceps dip on a chair

Place your palms on the front edge of a firm and robust chair or bench, fingers pointed forward or slightly toward you. Get out of the chair gently, using your heels and hands to support your weight. Bend your elbows slowly as you lower yourself to the floor, then push yourself back up. A rep for another 30 seconds. By supporting yourself on one leg at a time, you may make this exercise more difficult.

The triceps dip on the chair is a great way to tone your arms and get them in shape for the summer. All you need is a sturdy chair, but it’s best if there are armrests so you can take weight off of your hands. Place one hand behind or under each side of the backrest and then place feet firmly on the floor in front of legs with knees slightly bent. Bend elbows out 90 degrees from the body while keeping upper arms parallel to the ground and angled inward at a 45-degree angle until they reach shoulder height when fully extended. From this position, lean forward slowly lowering the torso towards the ground as far as possible without letting the butt come up off the seat or lower than the knee level before returning to the start position by extending the elbows again.


Get fit with Plank

Get fit with Plank

On an exercise mat, lie down on your stomach with your elbows close to your sides, palms down, and fingers pointing front. Lift your torso and thighs off the floor while maintaining a straight body. Your weight should be supported by your elbows and feet, with your toes curled into your shins. Stay in this posture for 30 seconds, focusing on your core muscles.

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Plank is a simple exercise that can be done anywhere. It’s also one of the most effective exercises for building core strength and endurance, which makes it a great workout to do at home or on the go! If you want to learn more about how plank works, read our blog post now where we go into detail about what this fitness move does for your body. We hope you enjoy getting fit with Plank as much as we have!


Get in shape with High Knees

For 30 seconds, run in place while raising your knees as high as possible with each stride. Concentrate on swiftly bending and extending your knees. Try holding your palms out in front of you at waist level and “smacking” your knee on your palm with each stride. This type of training, according to research, may aid fat reduction more than traditional aerobic or strength training.

High knees are a great exercise to strengthen your legs and core. They’re also an easy way to fit in some cardio, as you can do them anywhere!  Here is how to perform the high knee exercise correctly.  -Stand with feet shoulder-width apart  -Raise one leg so it’s parallel with the ground and swing arm forward on the same side of the raised leg as if running (this will be your starting position)  -Now bend at the waist towards that foot while swinging opposite arm back behind you for power (the motion should resemble a jumping jack) then push off from that foot back into starting position before repeating on another side. Repeat 10 times on each side or until tired.


Lunges: the best way to get in shape

Lunges exercise

Standing with your feet together is a good idea. Step forward on your right foot, lowering your pelvis to the floor (not forward), and bending both front and back knees to as near to a 90-degree angle as feasible. Return to your starting position by pushing back with your front leg. Change your legs. A rep for another 30 seconds. With reverse lunges, you may make it more difficult, or you can make it simpler by not lowering your body as deeply.

You might be wondering why lunges are so effective. Lunges work different muscle groups than other exercises, including the quads, hamstrings and glutes. This is because when you lunge your body weight shifts to the opposite leg that’s stepping behind you causing a shift in balance which activates more muscles during exercise. Along with these benefits, lunging also increases the range of motion in your hips by increasing flexibility as well as strengthening bones and joints due to the force on impact from each step.


Don’t miss out on Push-Up and Rotation!

Begin by doing a conventional push-up. Begin with a standard push-up, but transfer your weight to your left side as you rise. Extend your right arm straight up toward the ceiling while rotating your upper body. Return to your starting location and do the same with the right side. A rep for another 30 seconds.

Conclusion paragraph: If you’re looking for an intense workout that can be done at home with little equipment, then give the push-up and rotation a try. You may find that these exercises are just what you need to take your fitness routine up a notch. 


Tone up your core with Side Plank

On a mat, lie on your right side with your legs straight and your left leg directly on top of your right. Push your weight upon your bent right elbow, which should be squarely beneath your shoulder, while keeping your ankles, knees, hips, and trunk in a straight line. Off the mat, lift your hips, knees, and trunk. For a total of 15 seconds, stay in this posture. After that, switch sides. You completed the 7-minute workout successfully. Increase the advantages by doing it twice more.

Side Plank is a great exercise to tone up your core and it’s one of the most effective exercises for building strong abs, arms, shoulders and back muscles. This is because you weigh both feet so your whole body has to work together to lift off the ground with correct form. If you don’t feel this burn after doing a few reps then try adding weights or raise yourself onto an elevated surface such as a bench or box until you reach that challenging point where any more would be impossible without compromising form. You can also mix things up by alternating hands from side plank pose A-side plank B-side plank C-side plank D every minute during which time each hand should spend 30.

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Get the answers to your most commonly asked questions


What is the calorie burn rate of a 7-minute workout?

7-minute workouts are a great way to quickly burn calories. But how many? According to one study, the average calorie burn rate for a seven-minute workout is about 200 calories. That’s pretty impressive! If you’re looking for an efficient and effective way to torch some extra calories, consider adding a 7-minute workout to your routine.


How often should a 7-minute workout be done?

The short answer is that it doesn’t matter. You can do a 7-minute workout as often or infrequently as you want, so long as you are doing the exercises correctly and getting your heart rate up for at least 20 minutes total. Some people may find they prefer to do two seven-minute workouts in one day, while others might only have time once every few days. It’s about what works best for you!  


What does a 7-minute exercise entail?

A 7-minute workout is an effective way to exercise your entire body. It’s also a great option for those who are time-pressed and don’t have hours each day to dedicate to working out. 


How to begin with a 7-minute exercise?

The 7-minute workout is a simple, yet effective method of toning up and building muscle. It can be done just about anywhere with minimal equipment, which makes it perfect for those on the go or who don’t have time to make their gym routine. If you want to start your fitness journey with this quick routine, here are some tips that will get you started efficiently. For the best results possible, make sure to complete all 30 seconds of each exercise before moving on to the next one! This way not only will you work every major muscle group but also keep your heart rate elevated throughout the entire duration of your workout (keeping you fit!). You may even find yourself feeling energized after one session.


How long should a 7-minute workout last?

So how many weeks does it take to see results from the 7-minute workout? The answer is that it depends on what your goals are. If you’re looking to simply get in better shape, then you may start seeing some positive changes within a few weeks. However, if you’re looking to achieve more significant fitness gains, then you should stick with the routine for at least eight weeks. Remember, consistency is key when it comes to working out, so make sure you set aside seven minutes every day to complete this short but effective circuit training routine. 


The 7-minute workout has become popularized by many people, including celebrities and athletes. But who was the first person to come up with this concept? That distinction goes to Dr Chris Jordan, an exercise physiologist and director of exercise physiology at the Human Performance Institute in Orlando, Florida. Jordan developed the routine as a way to help time-strapped professionals get in a quick workout without having to go to the gym or invest in expensive equipment. If you’re looking for a fast and effective workout that you can do anywhere, give the 7-minute workout a try!