How To Master The 7-Minute Workout Routine

How to master the 7-Minute Workout routine?

How many of you had ‘getting fit’ as one of your new year resolutions? The better question here is how many of you could keep up with the resolution and are allocating time from your busy schedule for regular workouts? Unfortunately, the pace at which we are living and chasing our goals leaves us with no time to squeeze in a gym session. However, if you want to get fit, you cannot afford to skip workouts entirely.

Don’t fret! That is when the 7-Minute Workout comes into the picture. You might have heard many fitness vloggers and influencers swearing by this High-Intensity Circuit Training (HICT) workout. The 7-Minute Workout involves both cardio training and body resistance. However, what really makes this workout routine attractive is the fact that one can do it anywhere with the help of a wall and a chair.

If you are intrigued by the 7-Minute Workout and want to learn more about the individual exercises included in this routine, read along and find out for yourself.

Jumping jacks
Yes, the first exercise is the easy-breezy jumping jacks. Jumping jacks is a warm-up exercise that is said to be great for your heart’s health. Additionally, it helps you lose some extra pounds too.

Wall sits
In this exercise, you are supposed to stand with your feet shoulder-width apart. Lean your back against the wall and move your feet forward, till your body forms two right angles, one at the hip and the other at the knee. Try holding this position for 30 seconds.

Push-ups
Face the ground, keep your feet together, and keep your palms flat on the ground shoulder-width apart. Now, using your arms raise yourself up and then slowly go back down. Repeat this for 30 seconds.

Abdominal crunches
Abdominal crunches are great for people who want abs. In this exercise, you have to lie down on your back with your knees bent. Keep your core tight and reach for your knees, and then go back. Repeat this for 30 seconds.

Step-up onto chair
You will need a sturdy chair for this exercise. Put your left leg on the chair and then stand or climb on it with both your feet. Repeat the same routine, but the next time, start with your right leg.

Squats
The next 30 seconds are all about squats. Squats benefit you in multiple ways as they help to tone your leg, strengthen your glutes, calves, and help to reduce belly fat.

Triceps dips on a chair
Sit by the edge of a sturdy chair, with your hands placed shoulder-width apart behind your hips. Now slowly lift yourself from the chair, extend your legs, while keeping your chest elevated and your head facing upwards. Make sure that your elbow doesn’t bend at an angle lesser than 90 degrees. Return to the starting position and continue doing this for 30 seconds

Planks
Planks again is a great core conditioning exercise. Just make sure that you have the right alignment, as a great posture will take you a long way.

High knees
This exercise is also called running in place. You only have to run in the same spot for 30 seconds. So, pump up and lift your knees as high as you can.

Lunges
Lunges are an easy yet functional exercise in which you are supposed to move a foot forward while keeping your knee bent, while the other foot is behind you. You need to repeat this for 30 seconds while alternating your feet each time.

Push-up and rotation
For this exercise, begin with a traditional push-up but as you come back up, balance your body weight using just your left side. Now, put your right arm straight up towards the ceiling and rotate your upper body. After your return to your starting position, repeat with the right side.

Side plank
For side planks, lie on your right side, with both your feet together and one forearm directly below your shoulder. Now, all you need to do is raise your hip, until you bring your whole body in a straight line. Hold the position for few seconds and then repeat on your left side.

Keep in mind that the order of the exercises in the 7-Minute Workout matters as the aim of this routine is to make sure that you don’t work on the same muscle group twice. For best results, don’t stop at just one circuit of this workout and try to complete at least two to three circuits. The 7-Minute Workout is all about setting a new benchmark for yourself. So, don’t hesitate before starting this short and intense workout routine!

Tag: 7 Minute Workout Routines

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