7 minute workout

Pressed for time? Even though the days are getting longer, it seems like your schedule and your waistband are getting tighter. For those days or even weeks that you cannot find time to spend in the gym, there’s a workout that can fit into any schedule. The best part of this workout is that it can be done anywhere, so for anyone who frequently travels for work or works from home, there are no excuses! Here is the 7-minute workout that works.

How It Works


HIIT or High-Intensity Interval Training has become popular over the years among fitness lovers and newbies alike. Caution should be taken when performing HIIT style exercises for people who are overweight or obese, previously injured, or the elderly should also exercise caution. Those with hypertension or heart disease should not do wall sits or side planks. As you go through the individual exercises, note which ones increase your heart rate speed. The ones that increase your heart rate should be interchanged with the ones that do not. This means that if jumping jacks spike your heart rate, the exercise that follows should lower it slightly. The main objective is to allow the exercises that are being performed in a quick succession to effectively and efficiently target each muscle group.

 As you may know, most exercises only target a limited area of muscle groups. With this high-intensity workout circuit, every major muscle group is individually targeted. Using your own body weight, a chair, and a wall, you will see maximum results in a short amount of time. As you target one muscle group, the other muscle groups that have been worked have time to rest and rebuild. Even though this exercise circuit is intense and beneficial to your body and health, it is not the cure-all. However, it is excellent for those days or weeks where you have no time to run to the gym. Continue reading on the next page.

1. Jumping Jacks

jumping jacks

A great starting warm up, jumping jacks are a great way to get your body heat up along with your heart rate. Those that are overweight or have issues with their knees should not participate in this exercise. First, you want to stand with your feet hip-width apart. Jump and raise your arms in the air so that your body forms an “X.” As you lower your arms, bring your feet together and repeat this motion for 30 seconds.

2. Wall Sit

wall sit

This will build strength in your legs and overall endurance. Start with your back to the wall and move your feet out, lowering your body, so that your lower half forms a 90-degree angle. Knees should not go over your toes, and your hips should be in alignment with your shins, with your shins in alignment with your ankles. Keep your core engaged as you hold this imaginary seated position for 30 seconds.

3. Push-up

push ups

Don’t be intimidated by this one, you have already come this far. Start in a high plank position. Arms should be under your shoulders and wrists should be under your shoulders. Begin to lower your body down, while keeping your entire body in a straight line. Your elbows should be close to your body, and your body should barely kiss the floor. Repeat this for 30 seconds.

4. Crunches


Ah, a break. Sort of. Lying on the floor with your stomach facing the ceiling, bend your knees and place your feet hip-width apart. Press your lower back into the floor and engage your core. Using only your stomach muscle, begin to lift your body off the floor towards your knees. Make sure you are using your stomach and not your neck. Repeat for 30 seconds.

5. Step-Up

step up

Grab a chair or stool and face it towards you. Step your foot onto the seat, keeping your weight on your heel, lift yourself up. Slowly lower your foot back down to the ground and gently tap the ground. Repeat this for 30 seconds on each leg for a total of 1 minute in this exercise.

Related: Lose Stubborn Belly Fat Without Exercise

6. Squat


Start with your feet hip-width apart and make sure your hips are stacked over your knees and your knees should be stacked over your ankles. Your knees should not go over your toes when you dip down. Lower your body to a 90-degree angle and lift back up, squeezing your glutes as you rise. Keep your chin and chest raised upwards and monitor your posture. Do this for 30 seconds.

7. Triceps Dip

triceps dip

Using a chair, place your hands just outside the width of your hips. Walk your feet outwards so that you are holding yourself up and using your arms, dip yourself to a 90-degree angle. Press and lower your body for 30 seconds. You will feel a burning sensation in your arms as you do this. This is a good thing.

8. Plank


The push-ups ugly cousin, the plank is excellent for working your entire body. Lie flat on your stomach on the floor and place your forearms on the mat or floor. As if you were rising into a push-up, lift your body up while keeping your core engaged. Your spine and neck should be neutral, and your head should be in line with your back. Hold this position for 30 seconds. It is much easier the better you keep your core engaged.

Related: 8 Simple Exercises to Burn Arm Fat Fast

9. High Knees

high knees

With your feet hip-width apart and your posture strong and tall, lift your right or left knee while engaging your core. It will look and feel like you are marching in place. Your knees should rise to be parallel with your hips and your foot should be parallel with the floor or mat below you. Keep your weight on the balls of your feet and alternate legs for 30 seconds.

10. Lunges


Act as if you were trying to take one large step forward and lower the back leg’s knee to the ground. Your front leg should be at a 90-degree angle with your knees in line and stacked over the ankle. Your knees should never go over the toes. Press into your heel and drive your body back up keep your weight on the heel. Repeat this for 30 seconds on each leg. You can do one leg at a time or alternate legs.

11. Push-up with Rotation

push up rotation

Starting in a high plank, lower your body like you would do a regular push-up. As you lift back up, shift your weight so that the weight is either on your right or left side and you are now in a side plank. Keep your hips high and reach for the sky. Repeat this on the left and right side for 30 seconds.

12. Side Plank

side plankLife on your side and lift your body so that your weight is resting on your elbow and forearm. Your forearm should be bent, and your feet should be stacked on top of each other. Your hips should be raised high. Hold this position for 30 seconds.

Each of these exercises can be repeated 2-3 times. Remember that these exercises should cause discomfort and not pain. If you experience any pain make sure your posture and alignment are correct. Even though these exercises move fast, injury can be prevented with proper care and attention.

Related: One Type of Exercise Is the Closest Thing to a Miracle Drug


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