By Admin 
Are you looking for a quick, high-intensity workout that targets multiple areas of your body? The 7 minute workout may be just what you need! This workout consists of 12 exercises that can be done in just 7 minutes. Each exercise targets a different area of your body, making it a well-rounded workout that’s perfect for when you’re short on time.
For each exercise do at least 30 sec with a 10-second break between, and if possible repeat the 7-minute workout 2 to 3 times means 14-21 min, which will be more useful for your fitness.
7 Minute Workout that Improves Your Health
The beauty of 7 minute workout is that for this doesn’t need any gym subscription or equipment, it can be done with a chair, a wall, and 7 minutes.
Are you ready? To take your fitness to the next level within only 7 minutes daily from your busy life… then add these 12 workouts to your daily routine.
1. Jumping Jacks
Target: Jumping jacks are a classic exercise that targets your entire body.
Method: To perform this exercise correctly, start with your feet together and arms by your side. Jump up while spreading your feet apart and raising your arms above your head. Then, jump back to the starting position. Repeat for 30 seconds.
2. Wall Sits
Target: Wall sits target your quads and glutes.
Method: To perform this exercise, start by standing with your back against a wall and feet shoulder-width apart. Slowly slide down the wall until your knees are at a 90-degree angle, as if you’re sitting in an imaginary chair. Hold for 30 seconds.
3. Push-Ups
Target: Push-ups are a great exercise for your chest, shoulders, and triceps.
Method: To do a push-up, start in a plank position with your hands shoulder-width apart. Lower your body until your chest touches the ground, then push back up. Repeat for 30 seconds.
4. Abdominal Crunches
Target: Abdominal crunches target your core muscles.
Method: To execute a crunch, lie on your back with your knees bent and hands behind your head. Lift your shoulders off the ground while contracting your abs, then lower back down. Repeat it for 30 seconds.
5. Step-Ups
Target: Step-ups target your quads and glutes.
Method: Find a sturdy surface to step up onto, like a bench or step. Step up with your right foot, then bring your left foot up to meet it. Step down with your right foot, then your left. Repeat for 30 seconds, alternating legs.
6. Squats
Target: Squats are a great exercise for your glutes and quads.
Method: To do a squat, start with your feet shoulder-width apart and arms by your side. Lower your body until your thighs are parallel to the ground, then push back up. Repeat for 30 seconds.
7. Tricep Dips
Target: Tricep dips target your triceps.
Method: Find a sturdy surface to dip from, like a chair or bench. Place your hands on the surface behind you with your fingers pointing forward. Lower your body until your arms form a 90-degree angle, then push back up. Repeat for 30 seconds.
8. Plank
Target: Planks are a great exercise for your core muscles.
Method: Start in a push-up position, then lower your body until your elbows are on the ground and your forearms are flat on the ground. Hold this position for 30 seconds.
9. High Knees
Target: High knees are a great exercise for your legs and cardiovascular system.
Method: Stand with your feet hip-width apart, then quickly alternate lifting your knees up towards your chest. Repeat for 30 seconds.
10. Lunges
Target: Lunges are a great exercise for your glutes and quads.
Method: To perform a lunge, start with your feet hip-width apart and take a big step forward with your right foot. Lower your body until your right knee is at a 90-degree angle, then push back up. Repeat for 30 seconds, then switch legs.
11. Push-Up and Rotation
Target: Push-up and rotation exercise targets your chest, shoulders, triceps, and obliques.
Method: Start in a push-up position, lower your body down towards the ground, then push up while rotating your torso and raising your right arm towards the ceiling. Lower your body back down, then repeat on the other side. Alternate sides for 30 seconds.
12. Side Plank
Target: Side plank targets your obliques and core muscles.
Method: Start in a plank position with your forearms on the ground, then rotate your body to one side and raise your arm towards the ceiling. Hold this position for 30 seconds, then switch sides.
Benefits of 7 Minute Workout
There are many benefits of 7 minute workout , but here we shortout top 10 benefits that will you experience if you incorporate 7 minutes in your routine.
- Quick and efficient way to fit exercise into a busy schedule.
- Improves cardiovascular health and increases stamina.
- Helps to build lean muscle and tone the body.
- Requires no special equipment, can be done anywhere.
- Reduces stress and improves mood through the release of endorphins.
- Boosts metabolism, helping to burn calories even after the workout.
- Increases flexibility and improves range of motion.
- Great for beginners or those just getting back into exercise.
- A variety of exercises targets multiple muscle groups for a full-body workout.
- Can be customized to fit individual fitness levels and goals.
The 7 minute workout is a convenient and effective way to improve overall fitness and achieve your exercise goals. But like other things 7 minute workout also has pros and cons, so carefully to start it, and discuses to your specialist, it really will be helpful for you?
3 Best 7 Minute Workout Apps
7 minute workout can be done without apps but with the help of apps and technologies, these workouts become more appropriate and efficient. So, Discover the best one that most fit with you out of all these apps.
The best things about these 7 minute workout apps, they all are free of cost and available on both Google Play Store, and Apple App Store.
Seven- 7 Minute Workout: This app is specially designed by Perigee for 7 minute workout plan. It is the most popular app for 7 minute workout as well as other fitness goals. It also has a very simple and user-friendly user interface. Over 5M+ Downloads & with 4.4 Ratting.
7 Minute Workout App – Lose Weight in 30 Day! : It is 2nd most downloaded and high-rating app. With more advance features, this will be a superior addition in your fitness journey as well as weight loss. It designs by Workout Apps.
J &J Official 7 Minute Workout: This app was created by Johnson & Johnson Health & Wellness Solutions Inc with help of experts. With more interesting features and a simple UI. Over 1M+ Downloads & 4.8 Rating.
Conclusion
The 7 minute workout is a time-efficient and effective way to improve your fitness level and achieve your exercise goals. With a variety of exercises targeting different muscle groups, this workout can be customized to fit your fitness level and preferences.
Furthermore, in just 7 minutes a day, the 7 minute workout can help you build lean muscle, increase stamina, and improve cardiovascular health. Its convenience and versatility make it a popular choice for those with busy schedules, and with the help of apps and personalized coaching, it’s easier than ever to get started and achieve your fitness goals.
Read More
- How to Get Started 30 Day Workout Challenge Plan
- Good Morning Exercise-Benefits-Variation-Tips
- How to Start Exercising for Beginners – Exercise and Tips
FAQ‘s
Fill more your curiosity about the 7 minute workout with our frequently asked questions (FAQ) section.
Ques -1 Does the 7 minute workout help with weight loss?
The 7 minute workout can help with weight loss when combined with a healthy diet and lifestyle.
Ques -2 Is the 7 minute workout effective?
Yes, the 7 minute workout is effective in improving overall fitness and achieving exercise goals.
Ques -3 How many calories does the 7 minute workout burn?
The number of calories burned during the 7 minute workout varies, but on average it can burn around 100-200 calories.
Ques -4 What is the 7 minute workout?
The 7 minute workout is a series of high-intensity exercises designed to target multiple muscle groups in a short amount of time. It includes exercises such as jumping jacks, push-ups, squats, and lunges.
