If you don’t have time or if you are busy and can’t exercise for a long time, you can do the 7 minute workout. When you don’t have one hour for a full workout, the 7 minute workout is very beneficial.
The Human Performance Institute, which is located in Orlando, Florida came up with the idea of 7 minute workout. The developer has included 12 different workouts that work your entire body, including the upper, lower, and core muscles.
The 12 exercises in the workout program are jumping jacks, push-up, wall-sit, and abdominal crunches, step-up onto chair, triceps dip, squat, plank, lunge, high knees, pushups, and side plank. No matter if you don’t have time, you can do the 7 minute workout easily. Experts recommend doing it at least 3-5 times a week.
What is 7 Minute Workout?
The 7 minute workout condenses the entire exercise program into seven minutes. It is an intense exercise program. Although the exercise seem challenging, if you practice more, you can achieve your goals.
The workout targets your core with exercises like planks, abdominal crunches, and side planks. As a result, you have strengthened core muscles. It also works on your arms when you do push-ups and triceps dips.
The workout is useful for those who want to strengthen their legs. For example, the best exercises included in the program are squats, step-ups, wall sits, jumping jacks, and lunges. It also focus on your glutes muscles with exercises like lunges and squats.
If you want to strengthen your back, you can do the 7 minute workout. These exercises will increase blood flow to your back muscles.
What Type of exercises does 7 minute offer?
If you think these are stretching exercises, then you are wrong. There is no flexibility type exercises in the workout program. However, these exercises are pretty much aerobic in nature.
For example, you run through the workout fast and work many large muscles in your body. As a result, your heart rate increases and you burn fat. It means the workout program includes aerobic exercises to trim down your body weight.
Besides, the program include strength exercises. These exercises work your major muscles groups. For instance, you can do these exercises to build strength throughout your body. Some people think the 7 minute workout is a sport. Well, I must say that it is a workout program and not a sport.
Does the workout have low impact exercises? The answer is No. All exercises, including running in place, high knees, and jumping jacks are high-impact exercises. Moreover, these exercises will strengthen all your body and help achieve your fitness goals.
Features of 7 Minute Workout
The first feature of the program is that it is a free workout. There are many free apps available on Android and iOS that you can download to your phone. The app will walk you through the workout program and set a schedule for you.
The second feature is that the workout program is excellent for beginners. Well, many people think that it is too intense and beginners can’t do it. Well, I think if you have good experience with normal exercises like planks and crunches, you can easily do it. Mark my words.
Likewise, you can do the exercise outside. The program is one of the best for both indoors and outdoors. However, if you are doing it outside, don’t forget to bring along a chair. You can also find a wall outside for some of these exercises.
Besides, you can do the exercise at home as well. You don’t need any equipment for these exercises. The reason is that the program requires you to use your body weight. That way, you incorporate some sort of resistance and carry out the workout easily.
Benefits of 7 Minute Workout
The workout gets you in the best fitness or body shape of your life. Remember, the program works if you previously performed any of these exercises. On the other hand, if you are not a regular exercise, you can look for another program.
Once you prepare your body for the 7 minute workout, you can then practice it regularly. It means you can include the workout in your routine. When you do exercise at vigorous levels, you will get some benefits.
For example, when you limit the rest in between, your body will burn more calories. As a result, you will have stronger and leaner muscles. The workout is also beneficial for those who want to improve their overall health and wellbeing.
Although the exercises are beneficial in many ways, there are some downsides. For example, if you have injuries, you can’t do the workout. It is important to warm up your body with cardio before you do the 7 minute workout.
That way, you will engage your muscles, heart, and joints to make them ready. Moreover, you need to know the amount of exercises is right. If you think the intensity is high, then rest for some time. Overall, the 7 minute workout is one of the best exercise programs.
Is the 7 minute workout good for people with health conditions?
Undoubtedly, the 7 minute workout program is difficult. However, it yields good results. The interesting thing is that the workout has scientific basis. Anything that has scientific evidence is good for your body. However, the exercise is not suitable for everyone.
It is important to push yourself a little harder to benefit from the workout. I mean to say that it is tough for people with back and joint issues. Exercises like squats, jumping jacks, and lunges are hard on your knees.
Moreover, pushups are hard too if you have problems in the wrists and shoulders. Likewise, planks are also harder for some people who have weaker back muscles. If you have back or joint issues, it means the muscles are not active. Thus, the workout is not for you. In addition, it is best to choose an easier program for yourself.
Besides, if you want to lose weight, the workout can help you. However, you have to take care of your diet too. Because it is an extreme workout, you will burn calories with it. Furthermore, if you want to burn extra calories, the 7 minute workout is the best.
If you have high cholesterol, hypertension, and diabetes, you can benefit from the 7 minute workout program. However, consult with your doctor before you do this exercise. The reason is that you can’t risk your health.
Some women ask whether the workout is good for a pregnant woman. The answer is no. This type of workout is not good for a pregnant woman. It can put extreme pressure on your muscles and thus hurt the developing baby.
7 Minute Workouts
Wall Sits
Stand with the back to a wall and keep your feet hip-width apart. Now, slightly move forward. Then, lean back into your room’s walls. You can also slide down into the chair. Next, make sure you knees finish with your ankles.
Bend your knees at 90 degrees and hold this position for at least 30 seconds. The 7 minute workout contains 12 exercises. It means each exercise will take around 30 seconds. Don’t forget to take a break for 10 seconds.
Push-Ups
The next exercise you will do is the pushup. To do this, get into the plank position and ensure your feet is on the mat or floor. Tuck your toes together and place your hands flat on the mat. Also, ensure your shoulders are straight.
Now, slowly bend your elbows and then lower the body toward the ground or mat. Next, press back up for at least 30 seconds. If you not to make this a little easier for yourself, then you can rest your weight on the knees instead of feet. Moreover, some people want to boost the intensity, if you want the same, rest your feet on the low bench and not on the floor.
Ab Crunch
You can start this exercise with the basic crunch. It require you to lie flat on your back. Then, bend you knees and place your feet on the mat. Now, tighten your core and press lower back into the ground. Make sure your each the top of your knees. Next, return to the initial position and keep your core tight. Repeat the exercise for 30 seconds.
Step-Up
It is one of the best exercise in the 7 minute workout. Start the exercise by facing a chair. You can also use the bench. Now, step up onto your chair using your left leg. Then, come all the way up with both your feet.
The next step is to back down and then come back up. This time, you will do the exercise with your right leg. Make sure you do as many as within the 30 seconds. That way, your heart beat will increase. It is a good exercise for weight loss.
Squat
Squat is one of my favorite exercises in the 7 minute workout program. Start the exercise with your feet and make sure they are shoulder-width apart. Keep your toes forward. Now, bend your knees and hinge at the hips.
Besides, you can shift them back and then down like you are sitting in the chair. Moreover, it is important to lower yourself and feel comfortable. Keep your weight on the heels and then stand back up. Do this exercise for 30 seconds. Don’t do it more than that!
Triceps Dip on Chair
It is another great exercise in the 7 minute workout program. Sit on the front edge of a chair or bench. Now, put your palms on the chair’s edges and point your fingers forward. Make sure you ease off your chair and support your weight with the heels and palms.
Bend your elbows slowly while lowering yourself toward the ground. Then, you need to push back up. Remember, this exercise is also for 30 seconds. You can make this work out a bit harder by supporting your body on one leg.
Plank
It is one of my favorite exercises. Start the exercise by lying on your abdomen on the mat or ground. Keep your elbows close to your side muscles. Then, position your fingers and palms slightly forward.
Now, lift the torso and thighs off the ground or mat. Make sure your body is straight. Otherwise, the plank is pointless. Now, rest on your weight using your feet and elbows. Keep the toes tuck toward your shins. Then, use your core muscles. Lastly, stay in this position for at least 30 seconds.
High Knees
High knees is also known as the run in place exercise. You will do the exercise for 30 seconds. Start by bringing knees high while doing each step. Now, focus on lifting knees up and down fast. Make sure you hold your palms in front of you. Keep the position of the palms at the waist height.
Lunges
Lunges is another great exercise in the 7 minute workout program. It requires you to step forward using your right foot. Then, drop your abdomen down toward the ground. Make sure you don’t forward it. Otherwise, you will ruin the exercise. Lower yourself so that both of your front and back knees bend at 90 degrees. Now, push back with your front leg and return to the starting position. Repeat the exercise using your other leg.
Push-Up and Rotation
Another exercise in the 7 minute workout, pushup and rotation is somewhat similar to the traditional pushup. However, this exercise requires you to come back and shift your weight on the left side.
Now, rotate the upper body and extend the right arm toward the ceiling. Moreover, return to the starting position and then repeat the exercise with the right side. Remember, this exercise has also a duration of 30 seconds.
Side Plank
Side plank is the last exercise in the 7 minute workout. Lie on the right side on the ground or mat. Keep your legs straight. Make sure your left leg is directly on top of your right leg. Now, keep your knees, ankles, and hips straight and then push your weight up. Next, you will bend your right elbow. Hold the position for 15 second and then switch sides to do the exercise for another 15 seconds.
Jumping Jacks
Stand upright with your arms at your sides and legs together. Now, bend your knees a little and jump into the air. While you are jumping, make sure you spread your legs. Make sure the spread is shoulder-width apart. Now, stretch your arms over your head. Return to the normal position and repeat the exercise for 30 seconds.
