How To Get Going – by the Number… 7
Back to Motion is always looking for ways to help you keep fit.
With so many exercise options it might get confusing, we wanted to show you solid fitness routines.
There are many viable ways to increase strength and fitness but often, time is the limiting factor.
The 7 Minute Workout may be the answer to the time dilemma stopping you from achieving your fitness goals.
The 7 Minute Workout was developed by two exercise physiologists at the Human Performance Institute in Orlando, Florida. They combined high intensity circuit training with 12 exercises that are a combination of aerobic and strengthening.
The only equipment needed is a wall, a chair… and 7 minutes.
Each exercise is performed for 30 seconds with a 10 second rest.
To increase the workout you can repeat the routine as many times as you like or add small weights. The combination of aerobic activity and body weight strengthening has been shown to be as effective as a 20 minute aerobic or strengthening session.
The 7 Minute Workout
The 7 minute workout includes the following 12 exercises:
1. Jumping Jacks
2. Wall squats
3. Pushups
4. Abdominal Crunches
5. Step up onto a chair
6. Squats
7. Triceps dip on a chair
8. Plank
9. High knee running in place
10. Lunges
11. Pushups with rotations
12. Side plank
All you need is some commitment, a chair and 7 minutes
The entire 7 minute workout
Need a reminder and a timer? Follow along!
Confused about how to do the exercises?
Here are all 12 exercises performed by the pros.
1. Jumping Jacks
Jumping jacks are a great warmup. Heres how to do the perfect jumping jack.
3. Wall squats
Wall squats or wall sits are great for the lower body. Remember to hold this for 30 seconds with a 10 second rest.
3. Pushups
Pushups are sometimes hard for women. Here are some variations on the pushup.
4. Abdominal Crunches
Situps are not all created equal. Crunches done slowly are more effective.
5. Step up onto a chair
Make sure to use a sturdy chair and be in a place were falling isnt likely.
6. Squats
Squats are often done incorrectly. Heres how to do squats the right way.
7. Triceps dip on a chair
Get a better arm workout with tricep dips.
8. Plank
Work those abs with Brook and Autumn at ModernMom.com. g+
9. High knee running in place
Start that cardio with running in place. Lift those knees.
10. Lunges
Heres how to do a proper lunge, BIG step.
11. Pushups with rotations
If you dont know what rotations are, here it is. Also includes a variation if theyre too hard.
12. Side plank
Last One, the Side Plank.