We all are well aware of how exercising is pivotal for our health and we all want to work out, be active, be in our best forms, however, we have a plethora of excuses to avoid the hard grind as well. Today we discuss a simple solution. The biggest reason provided I don’t have time (I have used it too) – well understandable but I am sure you can manage to take out 7 minutes from your schedule for yourself. Next reason- I don’t have money to invest in expensive memberships or equipment – alright how about a wall and a chair. Next reason- well I have tried nothing works – oh dear well science says this one does. Interest piqued, well read on to know more.
We are talking about the 7-minute workout routine. This is a set of 12 exercises that are designed to give you a total body workout by engaging all your major muscle groups. The ones you’ll be working out are Core, Quads, Glutes, Hamstrings, Triceps, Chest, Shoulders, Legs, Arms, Hips. Yup, pretty much total body. This is based on High-Intensity Interval Training module, so these 7 minutes require your very best, you have to make up for the lost time in intensity. You perform each of the below-listed exercises for a period of 30 seconds each while allowing a brief 5 -10 seconds rest period between exercises. The order of the exercises is crucial as these allow the worked muscle group time to recuperate while you work on another set of muscles in the next exercise (besides the restful 5 seconds). So without further ado
- Jumping jacks
- Wall sits
- Push-ups
- Ab crunches
- Step-ups on chair
- Squats
- Triceps dip using a chair
- Planks
- Running in a place while pushing your knees as high as you can
- Lunges
- Push-up with rotation
- Side plank
This quick workout will set your heart rate soaring and amp up your muscle power. However, just 7 min won’t do the trick if you are looking for a sculpted body (that comes with dedication and a lot of work). This circuit would yield all its wonderful benefits if the sequence is repeated 2 to 3 times.
Additionally, this one is not for everyone, pregnant women or who have recently given birth, people who suffer from heart disease, or have osteoporosis, also, people with blood pressure or any other condition should take precautions. In nutshell, one should check with there doctor before undertaking it. For all others you can expect increased strength and endurance in due time, it’s a workout, not a miracle machine.
Taking inspiration from Mr. Shahrukh Khan these 7 (or however many you wish to invest) minutes of your life are precious. They are for you and you alone, and you should give your all for yourself. So, go hit it.