Get Fit in Seven Minutes

Imagine a workout that gets you fit in just seven minutes. Sound too good to be true? It’s not. 

Backed by science, this seven-minute routine could help you build endurance, improve strength, and boost confidence without the need for hours at the gym. 

Developed by exercise physiologist Chris Jordan and introduced in a 2013 study published in the American College of Sports Medicine’s Health and Fitness Journal, this workout became popular for its simplicity, efficiency, and suitability for all fitness levels.  

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How it works  

This workout involves 30-second intervals of bodyweight exercises like jumping jacks and push-ups, with a short 5-second rest between each move.

Jordan recommends aiming for a challenging effort level that feels like an “eight” on a scale of 1 to 10, emphasizing that it’s about your personal perception, not anyone else’s.

The goal is progress, not competition, and each exercise helps improve health with every jump or push-up. 

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Proven benefits  

A 2023 study led by exercise scientist Eric Tsz-Chun Poon of the Chinese University of Hong Kong further supported its effectiveness.

Even sedentary participants experienced notable fitness improvements compared to other exercise methods, with many preferring the seven-minute workout for its engaging and approachable nature. 

The routine  

Before starting, check with your doctor or fitness trainer. The workout consists of 12 exercises, each lasting 30 seconds with a 5-10-second rest in between.

These moves target all major muscle groups, blending aerobic and resistance training to enhance heart health, strength, and endurance. 

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The 12 exercises  

Jumping jacks (full-body warm-up)

Wall sit (lower body strength)

Push-ups (upper body strength)

Abdominal crunches (core strength)

Step-ups on a chair (lower body and cardio)

Squats (lower body strength)

Triceps dips on a chair (upper body strength)

Plank (core and stability)

High knees running in place (cardio)

Lunges (lower body strength)

Push-ups with rotation (upper body and core)

Side planks (core and stability)

If you’re short on time but committed to improving your fitness, this quick yet effective workout could be just what you need!

Source: gulfnews

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.