How To Do 7 Minute Workout Step By Step Guide

Welcome to our step-by-step guide on how to do a 7 minute workout. This workout is designed to help you get fit and healthy in just seven minutes a day. In this article, we will explain what the 7 minute workout is, how to do it, and provide you with some tips to help you get the most out of your workout.

Table of Contents

• What is 7 Minute Workout?
• How to Do 7 Minute Workout
• Tips for 7 Minute Workout
• FAQ
• Pros and Cons

What is 7 Minute Workout?

The 7 minute workout is a high-intensity interval training (HIIT) workout that consists of 12 exercises that are performed for 30 seconds each, with 10 seconds of rest between each exercise. This workout is designed to be done in just seven minutes, making it a quick and effective way to get fit and healthy.

How to Do 7 Minute Workout

Before starting the 7 minute workout, it is important to warm up to prevent injury. A simple warm-up can include jogging in place, jumping jacks, and stretching. Once you are warmed up, follow these steps to complete the 7 minute workout:

1. Jumping jacks: Stand with your feet together and your arms at your sides. Jump your feet out to the sides while raising your arms above your head. Jump back to the starting position and repeat for 30 seconds.
2. Wall sit: Stand with your back against a wall and lower into a seated position with your thighs parallel to the ground. Hold for 30 seconds.
3. Push-ups: Lower yourself to the ground and perform push-ups for 30 seconds.
4. Abdominal crunches: Lie on your back with your knees bent and your hands behind your head. Lift your shoulders off the ground and crunch your abs for 30 seconds.
5. Step-ups onto a chair: Find a sturdy chair or bench and step up and down for 30 seconds.
6. Squats: Stand with your feet shoulder-width apart and squat down as if you are sitting in a chair. Stand back up and repeat for 30 seconds.
7. Triceps dips on a chair: Find a sturdy chair or bench and sit on the edge with your hands beside your hips. Lower yourself down and then push yourself back up for 30 seconds.
8. Plank: Get into a push-up position and hold for 30 seconds.
9. High knees running in place: Run in place, lifting your knees as high as you can for 30 seconds.
10. Lunges: Step forward with one leg and lower your body until your knee is bent at a 90-degree angle. Step back and repeat with the other leg for 30 seconds.
11. Push-ups with rotation: Perform a push-up and then rotate your body to one side, lifting the opposite arm towards the ceiling. Rotate back to the starting position and repeat on the other side for 30 seconds.
12. Side plank: Lie on your side with your elbow under your shoulder and your legs straight. Lift your hips off the ground and hold for 30 seconds. Repeat on the other side.

Once you have completed all 12 exercises, take a 10-second break before starting the circuit again. Repeat the circuit as many times as you can in seven minutes.

Tips for 7 Minute Workout

Here are some tips to help you get the most out of your 7 minute workout:

• Start slowly and gradually increase the intensity of your workout as you get fitter.
• Focus on proper form to prevent injury.
• Breathe deeply and evenly throughout the workout.
• Make sure to stretch after your workout to prevent muscle soreness.

FAQ

How often should I do the 7 minute workout?

You can do the 7 minute workout every day if you like, but it is recommended to give your body a break and rest for at least one day a week.

What equipment do I need for the 7 minute workout?

You do not need any equipment for the 7 minute workout. All exercises can be done using just your body weight.

Can I substitute exercises in the 7 minute workout?

Yes, you can substitute exercises in the 7 minute workout as long as they work the same muscle groups.

Pros and Cons

Pros

• Quick and efficient way to get fit.
• No equipment required.
• Can be done anywhere.

Cons

• May not be suitable for people with certain medical conditions.
• May not be enough exercise for some people.

Now that you know how to do a 7 minute workout, you can start your journey to a healthier you. Remember to start slowly and gradually increase the intensity of your workout, and always focus on proper form to prevent injury. Good luck!