Every year in January we resolve to finally eat healthier or do more exercise. Has this ever happened to you? If you're like most people, finding time to exercise can sometimes be a real challenge. Whether it's driving to the gym or simply finding the motivation to work out for an hour, the majority of us find it difficult to stick to a consistent and regular workout schedule! But that's finally over and we won't accept any more excuses! Fast, effective and without any equipment - the 7-minute workout is perfect for anyone who doesn't have much space or time but still wants to stay fit. Are you ready to work up a sweat? Then read on and try the training today!
What is the 7 Minute Workout?
It doesn't matter whether we get rid of the winter fat orlose weight during menopausewant – sport and exercise are essential for weight loss. Even a short workout is better than nothing and can get us back into top shape. The 7-minute workout is a training plan that consists of a total of 11 exercises. All exercises are performed for 30 seconds and there is a 10 second break in between. The exercises target all major muscle groups and the 7-minute workout is suitable for beginners and advanced users alike. Depending on your fitness level, you can increase the difficulty by using weights or by doing several rounds in a row. First published in the American College of Sports Medicine's "Health and Fitness Journal" in 2013, the program is the perfect solution for anyone who wants to stay active despite their busy lives.
7-minute workout training plan
Now that we've explained to you what exactly the 7-minute workout is, it's time to break a sweat. To avoid possible injuries, adjust the intensity and pace to suit your fitness level and if you are new to the fitness world, start slowly.
Skipping rope or jumping jack – 30 seconds
The jumping jack is a very underrated fitness exercise, but it will get your heart rate up after just a few seconds!
- Stand upright with your feet directly next to each other, your arms remaining at your sides and your palms facing forward.
- Hop slightly and spread your legs wider than shoulder-width, at the same time lifting and stretching your arms upwards.
- Quickly jump back to the starting position and repeat for 30 seconds.
Push-ups
Next up is 30 seconds of push-ups. You can vary the position to make the exercise more difficult or easier. If you're just starting out, support yourself on your knees.
- Start in the high plank position with your hands shoulder-width right next to your chest.
- Tense your stomach, buttocks and back and slowly and controlledly lower your body towards the floor. Make sure that the body forms a straight line.
- Slowly push yourself back up.
Wall sitting version
Wandistzen is a static exercise and is an excellent addition to the 7-minute workout. This trains the front leg muscles, the leg biceps and the buttocks at the same time.
- Lean your back against the wall and turn your feet slightly outwards.
- Either fold your arms in front of your upper body or let them hang at your sides.
- Slide down the wall with your back straight until your lower thighs and thighs form a 90 degree angle.
- Hold the position for 30 seconds.
Bicycle Crunch
The 7-minute workout also works the stomach and bicycle crunches target the oblique and rectus abdominal muscles.
- Lie on the floor with your legs slightly bent.
- Position your hands at the back of your head and bend your elbows.
- Lift your head, arms and upper back slightly off the floor and then turn your head and shoulders to the right and at the same time pull your left elbow and right knee so that they touch at the height of the middle of your body.
- Return to starting position and repeat on the other side.
7-minute workout: deep squats
And what would the 7-minute workout be without squats? After all, squats in all possible variations are an absolute must for toned legs and a firm bottom. So do deep squats for 30 seconds and try to squat down as much as possible.
Step-ups
Step-ups, also known as step-ups, are a super effective exercise for the leg and butt muscles. Depending on your fitness level, you can do the exercises with your own weight or with dumbbells.
- Stand upright in front of a bench or chair and place one leg on it while the other remains on the floor.
- Slowly push yourself up with the leg that is on the bench and continue bringing the other leg up until you reach a 90-degree angle.
- Slowly return to the starting position and switch legs.
Triceps dips with chair
Triceps training is just as important for women as it is for men and ensures slim and defined arms.
- Sit on the front edge of a sturdy chair and hold the front of the seat firmly with your hands.
- Extend your legs and push your butt away from the chair until your knees are bent to 90 degrees.
- Shift your body weight evenly across your legs and arms.
- Bend your arms until they are 90 degrees parallel to the floor and your bottom is almost touching the floor.
- Stretch your arms almost completely again and lift your bottom at the same time.
Walking lunges
Lunges are a fantastic exercise for getting your leg and butt muscles into shape and are an ideal addition to the 7-minute workout. Do a few forward walking lunges and then walk back or do the classic lunge for 30 seconds.
Plank
You either love it or hate it – the plank exercise. But no matter how you feel, there's no denying that the plank is one of the most effective full-body exercises. If the classic low plank is too easy for you, you can alternately lift your legs or pat your shoulders with your hands.
Tuck Jumps execution
And now it's really starting! Anyone who has ever done tuck jumps knows how challenging they are. The exercise is not easy, but it improves our balance, strengthens our legs and burns a lot of calories.
- Stand tall with your feet hip-width apart and push your hips back and down (similar to a squat).
- Raise your arms and push yourself off the ground with your accumulated jumping force and pull your knees towards your chest.
- Straighten your legs again and land softly with your knees bent.
7-Minute Workout: Side Plank
And we finish the 7-minute workout with a side plank – on both sides! Here too, you can try out different variations depending on your fitness level to increase or decrease the level of difficulty.
