A study laid out how exactly one should workout to get the maximum results in the minimum amount of time with just your body weight, a chair and a wall.
How the 7-minute workout works
The trick behind the 7-minute workout is to exercise in a way so that you are working your different major muscle groups (upper body, core and lower body).
The workout can be done in the comfort of your home. It allows for one major muscle group to rest while you work on the next muscle group. This makes the workout super-efficient, super-effective as it improves your overall health and decreases body fat.
The workout is a quick one and is not a miracle. High-intensity interval training is not designed to be done every day, so make sure to take a day’s rest in between the workouts.
Performing this 7 minutes workout few days a week will not transform your body totally but when done correctly, it’s better than a zero minutes workout.
Always check with your doctor before beginning any high-intensity workout. Perform all the exercises for 30 seconds.
The exercise targets the full body and you need to move fast. To perform the exercise stand with feet hip-width apart. Jump your feet open as you raise your arms to form the X-shape. Jump with your feet back together as you lower your arms to your sides.
The exercise targets your quads, hamstrings and glutes. Stand with your back facing the wall. Walk feet away from the wall as you slide down the wall, lowering your body until the hips, knees and ankles are at a 90-degree angle. Make sure to keep your core engaged and your lower back pressed against the wall.
The exercise targets your shoulders, triceps, chest and abs. To perform the exercise start in a high plank, wrists under shoulders with your core engaged. Lower your chest to the floor, keeping your legs, hips and back in a straight line. Press into the palms and push back up.
The exercise targets your abs. To do the exercise, lie faceup on the floor with knees bent and arms reaching towards feet. Press lower back into the floor. Keep your core engaged to lift shoulder blades off the floor and slightly forward. Go back to the starting position and repeat.
The exercise targets your quads, hamstrings, glutes and abs. To perform the exercise, stand facing a chair or stool and lift the left foot onto the seat. Press into the heel of your right foot to lift your body onto the chair, balancing on the left leg. Slowly lower back down to the floor. Switch legs and repeat.
The exercise targets your hamstrings, glutes and quads. To do the exercise, stand with your feet hip-width apart, hips stacked over knees, knees over ankles. Hinge at hips and then send hips back.
Bend the knees to lower your body. Keep the chest lifted while lowering to 90 degrees. Rise and repeat.
The exercise targets the abs and the triceps. To perform the exercise, sit on the edge of the chair and place your hands on the edge, just outside your hips. Walk your feet out a few steps, slide the butt off the chair and straighten your arms.
Bend elbows and lower your body until the arms are bent at a 90-degree angle. Press onto the chair to return to the starting position.
The exercise targets the abs, arms and glutes. To do the exercise, get on all fours. place hands directly under shoulders. Engage your core and squeeze glutes to stabilize your body. Keep the neck and spine neutral. Your head should be in line with your back. Hold the position, rest and repeat.
This exercise targets your legs and abs. To do the exercise, stand with your feet hip-width apart. Engage core and use lower abs to lift and lower one knee at a time. Bring the knees to the same height as hips, thighs parallel to the floor and do not lean back. Stay on the balls of your feet and alternate between legs as fast as possible.
The exercise targets quads, hamstrings and glutes. To perform the exercise, stand tall, take a big step forward with the left leg and lower your body until the left thigh is parallel to the floor and the right shin is vertical. Do not let the left knee go past the toe.
Press into the left heel to drive back up to starting position. Repeat on the other side. Alternate between legs.
Push-up with rotation
The exercise focuses on various body parts including abs, chest, glutes, shoulders and triceps.
To do the exercise, stand in a high plank position. Lower your body towards the floor and press back up to perform a push-up. Shift weight to the right arm and rotate your body to the left side.
Hold this for one count, keeping the hips high. Return to the starting position, perform a push-up and repeat on the left side.
To perform the exercise lie on your side with legs and feet stacked. Lift hips and prop your body up one elbow, keeping the feet stacked. Press the forearm into the floor to keep the torso and hips in a straight line. Hold and repeat.
How to do the workout
Grab a timer or download a stopwatch app. Perform the exercises in order and as many reps as you can in 30 seconds. Do not compromise on speed.
Rest for 5 seconds between exercises. To make the workout challenging, complete the circuit 2-3 times in a row.