Do you struggle to find time to work out but still want to see results? Introducing the 7-minute workout, a high-intensity interval training (HIIT) routine that will get your heart pumping and help you achieve your fitness goals.

The routine is made up of 12 exercises, each performed for 30 seconds with a 10-second rest in between. The workout is designed to target all major muscle groups and improve cardiovascular endurance. So, get your timer ready and let’s get started!.

Warm Up

Before beginning the workout, it’s important to warm up your muscles to prevent injury. Start by doing some light cardio, such as jogging or jumping jacks, for 2-3 minutes.

Next, do some dynamic stretches, such as leg swings and shoulder circles, to increase mobility and flexibility.

Workout

Perform each exercise for 30 seconds with a 10-second rest in between. Repeat the circuit twice for a total of 7 minutes.

1. Jumping Jacks

Begin by standing with your feet together and arms at your sides. Jump up as you spread your feet apart and raise your arms above your head. Return to the starting position and repeat.

2. Wall Sit

Find a wall and stand with your back against it. Slide down until your thighs are parallel to the ground and hold for 30 seconds.

3. Push Ups

Start in a high plank position with your hands shoulder-width apart and feet hip-width apart. Lower your body down to the ground and push back up. If this is too difficult, modify by dropping to your knees.

4. Abdominal Crunches

Lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head and lift your shoulders off the ground, engaging your abs. Lower back down and repeat.

5. Step-Up onto Chair

Find a sturdy chair or bench and step up with your right foot, then your left foot. Step down with your right foot followed by your left foot. Repeat, alternating which foot steps up first.

6. Squats

Stand with your feet hip-width apart and toes pointing straight ahead. Lower your hips back and down as if you’re sitting in a chair, then push back up to standing position.

7. Tricep Dips on Chair

Sit on the edge of the chair with your hands on the seat beside you. Walk your feet forward until your butt is off the chair and your arms are extended. Lower your body down towards the ground, bending your elbows, then push back up.

8. Plank

Begin in a high plank position with your hands shoulder-width apart and feet hip-width apart. Engage your core and hold the position for 30 seconds.

9. High Knees

Run in place while lifting your knees up to hip height. Pump your arms as if you’re running.

10. Lunges

Step forward with your right foot and bend your knee until your thigh is parallel to the ground. Push back up to standing and repeat with your left leg.

11. Push-Ups with Rotation

Start in a high plank position and lower your body down to the ground. Push back up and rotate your body to the right, lifting your right arm towards the ceiling. Return to the starting position and repeat, rotating to the left.

12. Side Plank

Lie on your side with your forearm on the ground and your elbow under your shoulder. Lift your hips off the ground until your body forms a straight line from head to feet. Hold for 30 seconds, then switch sides.

Cool Down

After completing the workout, take 2-3 minutes to cool down your muscles. Stretch out each major muscle group, holding each stretch for 20-30 seconds.

The Benefits of the 7-Minute Workout

The 7-minute workout is a great way to get a quick and effective workout in when you’re short on time. The combination of cardio and strength exercises works to burn fat, build muscle, and improve endurance.

Additionally, the short bursts of high-intensity exercise have been shown to increase metabolism and improve cardiovascular health.

Conclusion

Don’t let a busy schedule keep you from achieving your fitness goals. The 7-minute workout is a simple and effective way to transform your body in just a short amount of time. So grab your timer and get started!.