1-
The 7-Minute Workout
If you ever promised you back in shape as soon as you can find the time, then the formation of seven minutes can be for you. This is a short series of rapid-fire exercises that use your own body weight.
Start with something you learned in elementary school: jumps. Stand with legs apart and hands touch the ceiling. So as you jump, bring your legs and place your arms at your sides. You can speed things up or slow them down to fit your fitness level. To do this for 30 seconds, take a second break of 10, and go straight to the next game.
If you're new to exercise, or has been awhile, it's a good idea to get a fitness instructor or other professional fitness to help you with the appropriate form.
Start with something you learned in elementary school: jumps. Stand with legs apart and hands touch the ceiling. So as you jump, bring your legs and place your arms at your sides. You can speed things up or slow them down to fit your fitness level. To do this for 30 seconds, take a second break of 10, and go straight to the next game.
If you're new to exercise, or has been awhile, it's a good idea to get a fitness instructor or other professional fitness to help you with the appropriate form.
2-
Wall Sits
Stand with your back to a wall, feet hip-width
apart and slightly in front of you. Lean back into the wall, and slide
down like you’re sitting down into a chair. Your knees should finish
above your ankles, bent at 90 degrees. Hold this position for 30
seconds.
There are 12 exercises. Each should take 30 seconds, with a 10-second "break".
It’s called the "7-Minute Workout," but you really get maximum benefit from repeating the circuit at least three times.
The
order of exercises does matter: You should alternate working opposing
muscle groups, and follow exercises that crank your heart rate up with
those that cool it down a bit.
Check with your doctor before taking on any new exercise routine, to make sure it is right for you.
3-
Push-Ups
Get into a "plank" position on the floor or mat,
feet together with toes tucked under, hands planted flat below your
shoulders. Slowly bend your elbows and lower your body toward the floor,
as far down as you can go keeping back and hips level. Then press back
up and repeat for 30 seconds. You can make this easier by resting your
weight on your knees instead of your feet. To boost intensity, try
resting your feet on a low bench or step instead of the floor.
4-
Ab Crunch
Start with a basic crunch: Lie flat on your back,
with your knees bent and feet on floor. Tighten your core. Press your
lower back into the mat and reach toward top of knees. Return to
starting position but keep core tight and repeat for 30 seconds.
5-
Step-Up
Stand facing a sturdy chair or bench. Step up onto
the chair or bench with your left leg, coming all the way up to stand on
it with both feet fully. Then step back down and come back up, starting
with your right leg this time. Do as many as you can in 30 seconds. Get
your heart pumping!
6-
Squat
Stand with your feet shoulder-width apart and toes
forward. Bend your knees as you hinge at the hips, shifting them back
and down like you’re about to sit in a chair. Lower yourself as far as
you comfortably can, keeping most of your weight on your heels. Stand
back up. Repeat for 30 seconds.
7-
Triceps Dip on Chair
Sit on the front edge of a stable and
sturdy chair or bench, and put your palms on the edge, fingers pointing
forward or slightly toward you. Ease off the chair, supporting your
weight with your heels and your palms. Slowly bend your elbows as you
lower yourself toward the floor, then push back up. Repeat for 30
seconds. You can make this exercise more challenging by supporting
yourself on one leg at a time.
8-
Plank
Lie on your stomach on an exercise mat, with your
elbows close to your sides, palms down and fingers facing forward. Lift
your torso and thighs off the floor, keeping your body straight. Rest
your weight on your elbows and your feet, with toes tucked toward shins.
Use your core muscles, and stay in this position for 30 seconds.
9-
High Knees
Run in place for 30 seconds, bringing your knees
up as high as you can with each step. Focus on lifting your knees up and
down rapidly. Try holding your palms out in front of you at waist
height, working to "smack" your knee into your palm with each step.
Research has found that this kind of training may help more with fat
loss than classic aerobic or strength training.
10-
Lunges
Stand with your feet together. Step forward on your
right foot, dropping your pelvis down toward the floor (not forward),
lowering yourself until both front and back knees are bent as close to a
90-degree angle as possible. Then push back with the front leg and
return to your starting position. Switch legs. Repeat for 30 seconds.
You can make this more challenging with reverse lunges, or make it
easier by not lowering your body as deeply.
11-
Push-Up and Rotation
Start in a standard push-up position.
Begin a traditional push-up, but as you come back up, shift your weight
onto your left side. Rotate your upper body and extend your right arm
straight up toward the ceiling. Return to your starting position, then
repeat with right side. Repeat for 30 seconds.
12-
Side Plank
Lie on your right side on a mat, with your legs
straight and your left leg stacked directly on top of the right. Keeping
your ankles, knees, hips, and trunk in a straight line, push your
weight up on your bent right elbow, which should be directly under your
shoulder. Lift your hips, knees, and trunk off the mat. Hold the
position for 15 seconds. Then switch sides. You got through the 7-minute
workout. Maximize the benefits and do it two more times.
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