THE SUPER SIMPLE 7-MINUTE WORKOUT
In today’s fast-paced world, finding time for exercise can be a challenge. However, with the super simple 7-minute workout, you can squeeze in a quick and effective workout session that targets your entire body.
This workout routine is designed to maximize your time and provide a full-body workout in just seven minutes. Whether you’re a busy professional, a stay-at-home parent, or someone looking for a convenient fitness solution, this workout is perfect for you.
Let’s dive into the details of this time-efficient and impactful workout.
Jump rope – 30 seconds
- Start your easy 7-minute workout with 30 seconds of jumping rope (or jumping jacks if you don’t have a jump rope).
Push-ups – 30 seconds
- Next is 30 seconds of push-ups. You can vary your position to make it easier or more difficult.
- If you’re just starting out, you can do push-ups from your knees to make it easier.
- If you’re more advanced, try doing regular push-ups to increase the effort.
Wall squats – 30 seconds
- Get into position for your 30-second wall squat interval by sliding down (using an exercise ball if you have one) until your knees are at ninety degrees.
- Your feet should be just below your knees.
- Then hold the position for as long as you can. If 30 seconds is too hard, slide up the wall a little to lessen the effort.
- If it’s too easy, try lifting one leg off the ground, switching legs halfway.
Bicycle crunches – 30 seconds
- The bicycle push-up works the abdominals and obliques.
- A 2001 study at San Diego State University compared thirteen common abdominal exercises in an effort to determine the best ones.
- Each exercise was classified according to muscle stimulation – measured with EMG – in the rectus abdominis, external obliques and internal obliques.
- The bicycle push-up took second place overall, second only to the captain’s chair.
Air squats – 30 seconds
- Next, do 30 seconds of deep air squats.
- The goal is to lower yourself until your thighs are parallel to the floor (or even lower, if your mobility allows).
- Keep your arms extended in front of you, keep your back straight and lean your butt back.
- Go down and up for 30 seconds. Start slowly to ensure you have proper form.
- As you perfect your form, you can increase the pace of your squats.
Step Ups – 30 seconds
- Using a step, bench, or sturdy chair, go up and down the steps for the next 30-second round.
- You can add hand weights if you find it too easy, or you can increase the size of the step, or increase your pace.
Triceps curl – 30 seconds
- Using a sturdy chair, bench, or other object, perform as many tricep curls as you can for 30 seconds.
- To make it easier, keep your feet on the ground; To make it more difficult, elevate your feet.
Walking lunges – 30 seconds
- Perform a walking lunge for 30 seconds.
- You can take a few steps forward and then return, or you can stay on one step and lunge out and return to the starting position, alternating sides as you go.
Plank – 30 seconds
- Get into the front plank position as shown in the image and hold for 30 seconds.
- If you find it too easy, you can alternate raising one leg, and if you find it too difficult, you can make it easier by holding the position from your hands instead of your elbows.
Jumps – 30 seconds
- You can do a full jump (and catch your knees in the air), or just a basic squat jump, depending on your fitness level.
- Jump only as high as you feel you can confidently land the jump – it can be 50 centimeters or just 10 – the idea is to get some air between your feet and the ground.
Side plank (each side) – 30 seconds
- Finish the routine with 30 seconds of side plank. Make sure you do both sides.
- Try to keep your body stable with your hips aligned on top of each other.
- If maintaining proper alignment is too difficult in the full side plank, lower yourself to your forearm.
- You can also bend your lower leg and support your knee to reduce difficulty.