The Video above is a timer and guide for the exercises and when to do them for the 7-minute workout. It is the best home workout I’ve tried when I only have a little time.
My Experience: I love this workout especially when I’m traveling or don’t have enough time for a standard workout. When completed I have to lay on the ground sweating and catching my breath. I do it with full commitment to the point that it looks crazy to do this workout, but that’s what makes it possible to be so effective in just 7-minutes.
The American College of Sports Medicine’s Health & Fitness Journal published an article about the new science based 7-minute workout. No gym or equipment required, just a chair, a wall, and your body weight. Each exercise is done for 30 seconds with a 10 second rest in between. “…it provides many of the fitness benefits of prolonged endurance training but in much less time,” Says Chris Jordan, director of exercise physiology.
Even just a few minutes of high intensity exercise creates molecular changes in your muscles that are similar to those created after running or riding a bicycle for hours! Below are the 12 exercises that make up the seven-minute workout and a 10 second rest in between each is required (but no more than 10 seconds)
You should be warmed up before you start and stretched with water near by. You have to do this as high intensity as possible in order for this to be effective in just 7 minutes.
As part of the science behind the workout, the order is very important. But remember the main importance is on the intensity in which you do this. You should always be in a high level of discomfort in order for this to work properly.
Timer for workout is also available here:
1. Jumping Jacks – We’ve all done these, for this workout, just do them fast and hard! All the exercises should be done to the highest intensity possible.
2. Wall sit – Stand, back to the wall, about 2 feet in front of a wall. Lean against the wall slowly and begin to slide down until your knees are at 90-degree angles, as if you are sitting in a chair. If you get tired, stand for 10 seconds and go back, BUT, you should do it for the whole time recommended because that’s the point of the workout. It is important to keep your abs tight while holding this position.
3. Push ups – We all know these. Lay on your stomach and push up, while keeping your body, waist and heals in alignment, while on your toes. Don’t arch your back. Tighten your abs on this one too!
4. Ab Crunch – Lay on your back and sit up meeting your elbows to your knees. Your lower back must remain resting against the floor, this rests the hip flexors so your attention can go to your abdominals.
5. Step-ups onto a chair – Simply step up on the chair or steps (at least 2), and back down to the floor with alternating legs. (perform at least 20).
6. Squats – Feet are flat, shoulder width apart, pointed slightly outward. To protect your knees, never let your knees extend beyond your toes. Back is straight as if you are sitting onto a chair with a slight arch, never bending over. Heels are always on the ground. Thrust your hips forward to come up. Eyes are looking straight ahead, not down. (Form is very important on squats to protect yourself.
7. Triceps Dips on a chair. – Sit on the chair (or anything waist high level) with palms on the edge, lower your buttocks of the seat while supporting your weight with your hands. Legs should be extended more than 90 degrees to a higher difficulty and only one leg down at a time if possible, while the other is in the air. Keep your elbows tucked in.
8. Plank – Lay down on your stomach, come on to your elbows, putting your arms into a 90degree position, while being up on your toes.
9. High knees running in place – Point your toes forward, knees come up to at least 90 degrees, running in place, on the balls of your feet.
10. Lunges – One leg placed in front of the other, front foot flat. Your front (bent) leg should be at a 90 degree angle when the other knee comes close to, almost touching the floor. That puts your front knee directly above your ankle. Shoulders are back so back is straight.
11. Push up rotation – Get into classic pushup position and on your way up rotate so your right arm lifts up extending overhead to a T-shape with our torso. Then return to starting position and do the other side.
To do an easier version of the pushup rotation move to your knees.
12. Side Plank – Lie on your left side, knees straight. With your elbow and forearm touching the ground, prop your upper body up while contracting your abdominal muscles, and raising your hips until your body forms a straight line from your ankles to your shoulders. Remember to breathe. Then repeat this process using the other side of your body.
This workout might be hard to get through at first. You should be sweaty and exhausted by the end, but if you are not, try doing it twice, back-to-back, with a one-minute rest between the first and second.
