The 7-minute workout appeared first explained in an article written in the American College of Sports Medicine Health and Fitness Journal in May 2013. Those who authored the article are performance coaches.
The 7-minute workout is a HIIT (High-intensity training) circuit that uses body weight as resistance. The training combines aerobic and resistance exercise training in a single workout circuit that lasts about 7 minutes.
There are 12 exercises that should be performed for about 30 seconds, with an interval of about 10 seconds of rest.
These exercises can be performed at home by anyone, since no equipment is required.
1- Jumping jack
The exercise consists of jumping while opening and closing arms and legs at the same time. Do these jumps for 10 seconds, then rest for another 10.
2- Wall Squat
It consists of sitting on an “imaginary chair”, leaning your back against the wall. You have to support the weight of the body through the tension of the leg and buttock muscles. Hold the position for 30 seconds, then rest for another 10.
Remember that to perform this exercise correctly you need to keep your back straight, with your shoulders back and your neck straight.
4- Ab crunches
You need to tighten your abdominal muscles and repeat the movement for 30 seconds.
He rests one leg on a chair, then lifts and lowers his whole body. Repeat for 30 seconds and rest for 10.
Place your feet shoulder-width apart, back straight, and lower your butt in a straight line. Repeat for 30 seconds.
7- Triceps exercises with a chair
Sit on the edge of a chair, then support yourself with your hands on the edge. Extend your legs, lift your body and bring it forward. Then bring the body down until the elbows are bent, then return to the starting position. Repeat for 30 seconds.
Lie on your stomach and rest on your forearms. Hold the position for 30 seconds.
9- Knee raises
Raise your knees, as if you were running, but staying in a static position.
He rests his hands on his hips and take a step forward, without bending his leg more than 90°, then take it back and repeat with the other leg.
11- Push-ups with rotation
Do a push-up, then open one side of your body by lifting one arm. Repeat for 30 seconds.
12- Side plank
The key to holding this position is aligning your ankles and shoulders. Repeat for 30 seconds, then rest for 10.
This workout is quick and is not a miracle. High intensity interval training (HIIT) designed to not be done every day, be sure to rest a day between workouts.