THE 7 MINUTE WORKOUT

THE 7 MINUTE WORKOUT

The 7-Minute Workout

If you’ve ever promised yourself that you would get back

in shape just as soon as you could find the time, then the

7-Minute Workout may be for you. It’s a short, rapid-fire

series of exercises that use your own body weight.

Start with something you learned in elementary school:

jumping jacks. Stand up with your legs spread and your

hands touching overhead. Then as you jump, bring your

legs back together and put your arms to your sides. You

can speed these up or slow them down to suit your

fitness level. Do this for 30 seconds, take a 10-second

break, and go right to the next move.

 Wall Sits

Stand with your back to a wall, feet hip-width apart and slightly in

front of you. Lean back into the wall, and slide down like you’re

sitting down into a chair. Your knees should finish above your ankles,

bent at 90 degrees. Hold this position for 30 seconds.

There are 12 exercises. Each should take 30 seconds, with a 10-

second "break".

It’s called the "7-Minute Workout," but you really get maximum

benefit from repeating the circuit at least three times.

The order of exercises does matter: You should alternate working

opposing muscle groups, and follow exercises that crank your heart

rate up with those that cool it down a bit.

Check with your doctor before taking on any new exercise routine, to

make sure it is right for you.

 Push-Ups

Get into a "plank" position on the floor or mat,

feet together with toes tucked under, hands

planted flat below your shoulders. Slowly bend

your elbows and lower your body toward the

floor, as far down as you can go keeping back

and hips level. Then press back up and repeat

for 30 seconds. You can make this easier by

resting your weight on your knees instead of

your feet. To boost intensity, try resting your feet

on a low bench or step instead of the floor.

 Ab Crunch

Start with a basic crunch: Lie flat on your

back, with your knees bent and feet on

floor. Tighten your core. Press your lower

back into the mat and reach toward top of

knees. Return to starting position but keep

core tight and repeat for 30 seconds.

 Step-Up

Stand facing a sturdy chair or bench. Step

up onto the chair or bench with your left

leg, coming all the way up to stand on it

with both feet fully. Then step back down

and come back up, starting with your right

leg this time. Do as many as you can in 30

seconds. Get your heart pumping!

 Squat

Stand with your feet shoulder-width apart

and toes forward. Bend your knees as you

hinge at the hips, shifting them back and

down like you’re about to sit in a chair.

Lower yourself as far as you comfortably

can, keeping most of your weight on your

heels. Stand back up. Repeat for 30

seconds.

 Triceps Dip on Chair

Sit on the front edge of a stable and sturdy

chair or bench, and put your palms on the

edge, fingers pointing forward or slightly toward

you. Ease off the chair, supporting your weight

with your heels and your palms. Slowly bend

your elbows as you lower yourself toward the

floor, then push back up. Repeat for 30

seconds. You can make this exercise more

challenging by supporting yourself on one leg

at a time.

 Plank

Lie on your stomach on an exercise mat,

with your elbows close to your sides, palms

down and fingers facing forward. Lift your

torso and thighs off the floor, keeping your

body straight. Rest your weight on your

elbows and your feet, with toes tucked

toward shins. Use your core muscles, and

stay in this position for 30 seconds.

 High Knees

Run in place for 30 seconds, bringing your

knees up as high as you can with each

step. Focus on lifting your knees up and

down rapidly. Try holding your palms out in

front of you at waist height, working to

"smack" your knee into your palm with each

step. Research has found that this kind of

training may help more with fat loss than

classic aerobic or strength training.

 Lunges

Stand with your feet together. Step forward on

your right foot, dropping your pelvis down

toward the floor (not forward), lowering yourself

until both front and back knees are bent as

close to a 90-degree angle as possible. Then

push back with the front leg and return to your

starting position. Switch legs. Repeat for 30

seconds. You can make this more challenging

with reverse lunges, or make it easier by not

lowering your body as deeply.

 Push-Up and Rotation

Start in a standard push-up position. Begin

a traditional push-up, but as you come back

up, shift your weight onto your left side.

Rotate your upper body and extend your

right arm straight up toward the ceiling.

Return to your starting position, then repeat

with right side. Repeat for 30 seconds.

 Side Plank

Lie on your right side on a mat, with your legs

straight and your left leg stacked directly on top of

the right. Keeping your ankles, knees, hips, and

trunk in a straight line, push your weight up on

your bent right elbow, which should be directly

under your shoulder. Lift your hips, knees, and

trunk off the mat. Hold the position for 15

seconds. Then switch sides. You got through the

7-minute workout. Maximize the benefits and do it

two more times.

Thank You