Are you finding less time to exercise as life returns to the “new” normal? Maybe you are seeking a set of exercises that can be done quickly and effectively?
The seven-minute workout is here to magically set alight your summer and motivate you easily. The bonus of this style of fitness is that it’s quick and time- efficient. As this workout condenses an entire exercise-training regime into seven minutes, it has to be intense. Don’t let that scare you though, as this style of high- intensity interval training is a magic elixir for the body. The exercises are challenging, and they are performed one after the other with only very short breaks in between. Seven minutes of exercising is a lot easier on the mind than an hour-long workout so you’re less likely to make excuses.
The seven-minute workout is one minute solid of a completed exercise where you perform as many repetitions as possible in the one minute. Or it can be adapted and built upon for those avid exercisers, meaning you simply double it to 14 minutes and/or 21 minutes by repeating the set. The exercise focus is on seeking overall body movement that is functional for daily life. This encompasses the set of whole-body exercises to improve posture.
This seven-minute workout can get you feeling healthy and fit but it comes at a price: intensity. The program only works if you put your all into it. When you exercise at a vigorous level, you can get the same benefits in half the time. By limiting rest in between, you get a workout that also builds strong, lean muscle. Even if you can do only one round to start off, your body is gaining huge benefits. Then as you complete them weekly build upon it. Push yourself. The rewards will be worth the effort.
Intensity is the most important element of any workout, and it is uncomfortable but also the one thing missing for many
of us. As all trainers will explain it is the components of FITT: frequency, intensity, time and type that build longevity for our bodies. Training with high intensity is tough, yet it has the most paybacks. This workout is vigorously intense, meaning it elevates your heart rate. Vigorous exercise has many health benefits, including improved mood, increased metabolic rate and quickly improved overall health.
Make sure to warm up with light cardio to get your body warm and joints ready. Also, you need to know how to do the exercises correctly. Focus on how you feel and go within your muscles to really gain the most benefit. If the intensity is too much, rest a little longer, but the way to gain the greatest benefit is to push your mind and body. When you’re done, cool down for a few minutes to bring your heart rate and breathing slowly back down. I encourage you to lie grounded and relax to stretch.
Are you ready to take on the “magic seven-minute workout”?
Star jumps or boxing jacks
1-minute solid or 7 reps/14reps/21reps
Start in a quarter squat position with your back flat, feet together, and palms touching the sides of your lower legs. Jump up, raising your arms and legs out to your sides (your body should form an “X” in mid- air). Land softly with your feet together and immediately lower yourself back into the starting position. If jumping is not possible, stand in stationary squat position and raise your arms into boxing positions and shadow box. Another option is to speed walk shuttle run.
Step up with hop at the top
1-minute solid or 7 reps/14reps/21reps
Step up with the right foot, pressing through the heel to straighten your right leg. Bring the left foot to meet your right foot on top of the step. Add a hop at the top. Bend your right knee and step back down with the left foot. Bring the right foot down to meet the left foot on the ground.
Squat to bench
1-minute solid or 7 reps/14reps/21reps
A bench squat is simply a squat to a bench. You tap the bench with your buttocks at the bottom of your descent. This helps identify when you should start coming back to standing, making it a helpful form reminder. You’re likely to achieve more depth than a novice might do a regular squat without a bench.
Elevated push-up plus climbers
1-minute solid or 7 reps/14reps/21reps
The higher the surface, the harder the exercise will be. If you’re new to decline push-ups, start with a low surface, like a kerb or step. You can increase the height over time. Kneel down with your back to the bench. Put your hands on the floor, shoulders over your wrists and elbows at 45 degrees. Place your feet on top of the bench. Brace your core, gluteus and quads. Bend your elbows and lower your chest to the floor, keeping your back and neck straight. Push into the floor to return to starting position, extending your elbows.
Single-leg split squats
1-minute solid or 7 reps/14reps/21reps
Stand facing away from the bench. Extend your leg back and place the top of your foot on the bench. Squat down by flexing the knee and hip of the front leg until the knee of the rear leg is almost in contact with the floor. Return to an original standing position by extending the hip and knee of forward leg and repeat. Continue with the opposite leg. Keep the torso upright during the squat. The forward knee should point the same direction as the foot throughout the movement.
Abdominal crunch with straight legs
1-minute solid or 7 reps/14reps/21reps
To perform a vertical leg crunch, get into a sit-up position and raise your legs until they’re in a straight line perpendicular to the floor. Place your hands behind your head, squeeze your abs to engage your core, and raise your shoulder blades off the floor. Raise your arm to meet one foot and alternate feet as you continue the crunch.
Abdominal slow sit-ups
1-minute solid or 7 reps/14reps/21reps
Begin in a sit-up position and feet flat and back flat on the floor. Arms are by the side of the body and bend the body to reach above the ankles and hold; realign spin and slowly return to flat back position.
