7 Minute Workout: Get Your Heart Rate Pumping!

Workout

Are you one of those people who are terrified of working out because you know that you will end up slogging for hours? Well, there’s good news for you. Just seven minutes a day can actually transform your body and in fact there is scientific backup to what we just claimed!

A lot of people find it hard to believe that a workout this short can actually be equivalent to a bike ride or a run, but then there was a lot being said about this workout and how it can help you lose weight. There are tons of 7 minute workout reviews that actually claim that you lose weight consistently when you are doing this workout.

The latest fitness fad to hit us is the 7 minute workout. A workout, which like the name suggests can make you look good by just dedicating 7 minutes. But we must warn you if you think that this workout is an easy one. There are exercises which will pump your heart rate and give you some real good cardio. So do you want to know what this 7 minute workout is all about and most importantly- does it work?

The Miraculous 7 Minute Workout

A typical and scientific 7 minute workout consists of a few common exercises which you will need to complete. There are 12 high intensity exercises which do not require any equipment. Everything is done using your own bodyweight. When you are doing these 12 exercises, you will have 10 seconds of rest in between these. Sometimes these 10 seconds are not enough to recover, especially when you first start doing this exercise, but once you get used to them, you can easily see the difference.

Before you begin, please start with a yoga mat and a tool or a chair. Keep this in your workout area.

1. jumping jacks

Jumping jacks require you to assume a pose like the below picture and continue the jumps for about 30 seconds.

Jumping jacks

2. Wall Sit

Just imagine you are sitting on an invisible chair. Hold this pose for as long as you can – minimum 20 seconds.

Wall sit

3. Push-ups

Do as many pushups as you can in the 30 second timeframe.

Push-ups

4. Ab crunches

Lay on the yoga mat and using your core try and lift your body from waist up. Do as many reps as you can in the 30 second timeframe.

Ab crunches

5. Step-up into chair

Take a low chair or a stool (with good stability) and jump onto it and off it.

Workout for women

6. Squats

This simple exercise requires you to squat in a way that your knees do not go past your toes.

Squats

7. Tricep Dips on a Chair

This exercise focuses primarily on your triceps. In the 30-second timeframe, try and complete as many dips as you can.

Tricep Dips on a Chair

8. Planks

Considered as one of the most all-round exercises, it requires you to balance your body with the help of your core. You may not be able to stay for 30 seconds, so slowly increase your duration.

Planks

9. High Knees

A high intensity exercise, this one requires you to jump in a way that your knees touch your elbows. This one is sure to get your heart pumping.

High Knees

10. Lunges

Also known as the queen of women’s exercises, the step by step picture above shows how to properly do a lunge.

Lunges

11. Push-up and rotation

A slightly tougher version of the normal push-up, this one is a great way to reduce those pesky love handles.

Push-up and rotation

12. Side Plank

Another version of the plank, this one too is a great exercise for your core.

Side Plank

So, these are the twelve exercises for the 7 minute workout. For people like us who are too busy in their work lives, these set of exercises are a great way to get your heart rate pumping and at the same time tone up your body.

Images Source: pinterest

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