WHAT'S 7 MINUTE WORKOUT?
The 7 minute workout is based on HICT (high intensity circuit training) which has been proved the most "safe, effective, and efficient" way to improve your muscles and health.
It only takes you about 7 minute and consists of 13 exercises. Each exercise takes 30 seconds with 10 second intervals between exercises. All you need is a chair and a wall. Repeat for 2-3 sets according to your pace.
Designed by Jordan & Klika, the 7 minute workout is a way for busy people to get in shape quickly. It can be done anywhere.
The program trains the whole body by using your body weight as resistance. It really works. As the author said "maximum results with minimal investment."
BENEFITS:
The 7 minute workout is a fast and efficient way to lose weight and fat because resistance training contributes significantly to fat burned during a workout.
HICT may be an extremely effective and efficient means to increase an individual's VO2max, which can improve cardiopulmonary health.
EXERCISE ORDER:
You should follow the 7 minute HICT order, which can train muscle groups during the consecutive exercises by alternating rest and exercise.
EXERCISE NUMBER:
These 13 exercises are highly suggested by the HITCH experts, and they strengthen all muscles.
INDIVIDUAL EXERCISE TIME:
30 seconds is sufficient for each exercise to be performed 12-15 times.
REST TIME BETWEEN EXERCISES:
It is considered more suitable to take a rest after 30 seconds of exercise. Therefore, we use 10 seconds as the default rest time. This gives you a total workout time of 7 minutes.
TOTAL EXERCISE TIME:
ACSM suggests that you better repeat the wholecircuit 2-3 times (at least 20 minutes total).
1. Jumping jack
Targets: Full body
This is a gym classic — but you’ve gotta move fast!
Stand with feet hip-width apart. Jump feet open as you raise arms to form an X shape. Jump feet back together as you lower arms to your sides.
2. Wall sit
Targets: Quads, hamstrings, glutes
Stand with your back to a wall. Walk feet away from the wall as you slide your back down the wall, lowering your body until hips, knees, and ankles are at 90-degree angles. Engage core to keep low back pressed against the wall.
3. Push-up
Targets: Chest, shoulders, triceps, abs
Start in high plank, wrists under shoulders, core engaged. Lower your chest to the floor, keeping legs, hips, and back in a straight line. Press into palms to push back up.
For more details on how to do a push-up, read our guide.
4. Crunch
Targets: Abs
Lie faceup on the floor with knees bent and arms reaching toward feet. Press low back into the floor and engage core to lift shoulder blades off the floor and slightly forward.
5. Step-up
Targets: Quads, hamstrings, glutes, abs
Stand facing a chair or stool and lift right foot onto the seat. Press into heel of right foot to lift your body onto the chair, balancing on right leg. Slowly lower back down to the floor. Switch legs and repeat. Continue to alternate.
6. Squat
Targets: Quads, hamstrings, glutes
Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hinge at hips, then send hips back.
Bend knees to lower your body. Keep chest lifted while lowering to at least 90 degrees. Rise and repeat.
Find more details on how to squat here.
7. Triceps dip
Targets: Triceps, abs
Sit on the edge of a chair and place hands on edge, just outside your hips. Walk feet out a few steps, slide butt off the chair, and straighten arms.
Bend elbows and lower your body until arms are bent at about 90 degrees. Press into the chair to return to starting position.
8. Plank
Targets: Abs, arms, glutes
Place hands directly under shoulders. Engage core and squeeze glutes to stabilize your body. Keep neck and spine neutral. Head should be in line with back. Hold.
Find more details on how to plank like a pro here.
9. High knees
Targets: Legs, abs
Stand with feet hip-width apart. Engage core and use lower abs to lift and lower one knee at a time, as if running in place.
Bring knees to same height as hips, thighs parallel to the floor, and try not to lean back. Stay on balls of feet and alternate legs as fast as possible.
10. Lunge
Targets: Quads, hamstrings, glutes
Stand tall. Take a big step forward with right leg and lower your body until right thigh is parallel to the floor and right shin is vertical. Don’t let right knee go past toe.
Press into right heel to drive back up to starting position. Repeat on other side. Continue to alternate legs.
For more details, check out this article.
11. Push-up with rotation
Targets: Abs, chest, glutes, shoulders, triceps
Start in high plank. Lower your body toward the floor, then press back up to perform a push-up. Shift weight to left arm and rotate your body to the left side.
Hold side plank for 1 count, keeping hips high. Return to starting position, perform a push-up, and repeat on the right side. Continue to alternate.
12. Side plank
Targets: Obliques, hips, arms
Lie on your side with legs and feet stacked. Lift hips and prop your body up on one elbow, keeping feet stacked. Press forearm into floor to keep torso and hips in a straight line. Hold.
Grab a timer or download a stopwatch app. Perform the exercises in order, completing as many reps of each as you can in 30 seconds. Be sure not to compromise form for speed.
Rest for 5 seconds between exercises. To make this workout even more challenging, complete the circuit 2 or 3 times in a row.
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