Summer is fast approaching and if you want to get fit and toned for the season, you need to start now. Most people think they need to spend hours at the gym to see results, but that’s not true.

The truth is, you can get a great workout in just 7 minutes. The key is to choose the right exercises and do them at the right intensity.

High-Intensity Interval Training (HIIT)

The 7-minute workout we’re going to share with you is based on High-Intensity Interval Training (HIIT). HIIT is a form of exercise that involves short bursts of intense exercise followed by short recovery periods.

HIIT is so effective because it allows you to burn a lot of calories in a short amount of time.

The 7-Minute Workout

The 7-minute workout consists of 12 exercises that you do for 30 seconds each, with 10 seconds of rest in between. You don’t need any special equipment for this workout, just a stopwatch or timer to keep track of the intervals.

Here are the exercises:.

1. Jumping jacks

Start 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. Repeat for 30 seconds.

2. Wall sit

Stand with your back against a wall and your feet shoulder-width apart. Lower yourself into a seated position, with your thighs parallel to the ground. Hold for 30 seconds.

3. Push-ups

Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest touches the ground. Push back up to the starting position. Repeat for 30 seconds.

4. Abdominal crunches

Lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and lift your head and shoulders off the ground. Lower back down. Repeat for 30 seconds.

5. Step-ups

Stand in front of a step or bench. Step up with your right foot, then your left foot. Step down with your right foot, then your left foot. Repeat for 30 seconds.

6. Squats

Stand with your feet shoulder-width apart and your arms at your sides. Lower yourself into a squatting position, keeping your knees behind your toes. Stand back up. Repeat for 30 seconds.

7. Triceps dips

Sit on the edge of a chair or bench. Place your hands on the seat next to your hips. Slide your butt off the seat and lower your body towards the ground. Push back up to the starting position. Repeat for 30 seconds.

8. Plank

Start in a push-up position and lower yourself onto your forearms. Keep your body in a straight line from your head to your heels. Hold for 30 seconds.

9. High knees

Stand with your feet hip-width apart. Run in place, bringing your knees up to your chest. Pump your arms as if you were running. Repeat for 30 seconds.

10. Lunges

Start with your feet shoulder-width apart. Step forward with your right leg and lower your body until your right thigh is parallel to the ground. Stand back up and repeat with your left leg. Repeat for 30 seconds.

11. Push-ups with rotation

Start in a push-up position. Lower yourself to the ground, then push back up. Rotate your body to the left, raising your left arm towards the ceiling. Return to the starting position, then repeat on the other side. Repeat for 30 seconds.

12. Side plank

Start in a plank position on your side, with your feet stacked on top of each other. Place your hand on your hip. Hold for 30 seconds, then repeat on the other side.

Conclusion

The 7-minute workout is a quick and effective way to get fit and toned for the summer. Remember to do each exercise at the right intensity and to take short breaks between each exercise. With dedication and consistency, you will see results in no time.