Going to the gym and working out can be time-consuming, but what if we told you that you can get a full day’s workout in just seven minutes? Yes, you heard it right! In just seven minutes, you can burn calories, tone your body, and improve your overall health.

What is the seven-minute workout?

The seven-minute workout is a series of twelve exercises, each performed for thirty seconds, with a ten-second rest interval between exercises.

These exercises are based on high-intensity circuit training, which has been proven to be one of the most effective ways to burn calories and build muscle.

Benefits of the seven-minute workout

The seven-minute workout has numerous benefits. Here are some of them:.

Burns calories

The seven-minute workout is designed to burn calories quickly. In just seven minutes, you can burn about 100 calories, depending on your weight, age, and gender.

This makes it ideal for people who want to lose weight but don’t have a lot of time to work out.

Tones your body

The seven-minute workout is a full-body workout that targets all the major muscle groups. By performing these exercises regularly, you can tone your body and build muscle.

Improves cardiovascular health

The seven-minute workout is a high-intensity workout that gets your heart rate up. By performing these exercises regularly, you can improve your cardiovascular health and reduce your risk of heart disease.

Increases energy

The seven-minute workout is a quick burst of energy that can leave you feeling invigorated and energized for the rest of the day.

No equipment needed

You don’t need any special equipment to perform the seven-minute workout. All you need is a chair, a wall, and your own body weight.

The twelve exercises in the seven-minute workout

Here are the twelve exercises in the seven-minute workout:.

1. Jumping jacks

Jumping jacks are a great warm-up exercise. Stand with your feet together and your arms at your sides. Jump your feet out to the sides while raising your arms overhead. Jump back to the starting position and repeat.

2. Wall sit

Stand with your back against a wall and lower your body into a seated position, with your thighs parallel to the ground. Hold for 30 seconds.

3. Push-ups

Get into a push-up position with your hands shoulder-width apart. Lower your body until your chest nearly touches the ground, then push yourself back up. If regular push-ups are too difficult, do them on your knees.

4. Abdominal crunches

Lie on your back on the floor with your knees bent and your feet flat on the ground. Place your hands behind your head and lift your shoulders off the ground, while tightening your abdominal muscles.

5. Step-ups onto a chair

Stand in front of a chair and step up onto it with your right foot. Step back down and repeat with your left foot. Alternate sides for 30 seconds.

6. Squats

Stand with your feet shoulder-width apart and your arms at your sides. Lower your body as if you were sitting in a chair, keeping your knees over your ankles. Straighten your legs to return to the starting position.

7. Tricep dips

Find a sturdy chair and sit on the edge of it, with your hands next to your hips and your fingers pointing forward. Slide off the edge of the chair while keeping your arms straight.

Bend your elbows and lower your body until your arms form a 90-degree angle, then push yourself back up.

8. Plank

Get into a push-up position, but instead of lowering your body, hold yourself up on your forearms. Keep your body in a straight line from head to heels and hold for 30 seconds.

9. High knees running

Run in place, bringing your knees up to your chest as high as you can for 30 seconds.

10. Lunges

Stand with your feet shoulder-width apart and your hands on your hips. Take a big step forward with your right foot and lower your body until your right thigh is parallel to the ground. Push yourself back up and repeat with your left foot.

11. Push-ups with rotation

Perform a regular push-up, but as you push yourself back up, rotate your body to the right and raise your right arm toward the ceiling. Lower yourself back down, then rotate to the left and raise your left arm toward the ceiling.

12. Side plank

Get into a push-up position, but instead of lowering your body, turn onto your right side and raise your right arm toward the ceiling. Hold for 15 seconds, then repeat on your left side.

Conclusion

The seven-minute workout is a quick and effective way to get in shape. By performing these twelve exercises for just seven minutes a day, you can burn calories, tone your body, and improve your overall health.

So, what are you waiting for? Get started today!.