She Strengthens

Revolutionize Your Fitness Routine in Just 7 Minutes

The Science Behind the 7-Minute Workout

You’ve likely heard the buzz about the scientifically-backed 7-minute workout that’s been making waves in the fitness world. But what makes it so effective? A study published in 2013 revealed the secret to achieving maximum results in minimal time using just your body weight, a chair, and a wall.

The Magic of High-Intensity Interval Training

The key to this workout’s success lies in its strategic exercise order, which targets different major muscle groups (upper body, lower body, and core) each time. This allows for one major muscle group to rest while you work the next, resulting in a super-efficient and effective routine that can improve your health and decrease body fat.

Getting Started with the 7-Minute Workout

Before you begin, remember to check with your doctor, especially if you’re new to high-intensity exercise. Perform each exercise at maximum effort for 30 seconds, rest for 5 seconds, and repeat the circuit 2-3 times if desired.

The 12 Exercises You Need to Know

1. Jumping Jack: A full-body exercise that gets your heart rate up and works your entire body.
2. Wall Sit: Targets quads, hamstrings, and glutes, engaging your core to keep your low back pressed against the wall.
3. Push-up: Works your chest, shoulders, triceps, and abs, keeping your legs, hips, and back in a straight line.
4. Crunch: Engages your core to lift your shoulder blades off the floor and targets your abs.
5. Step-up: Works quads, hamstrings, glutes, and abs, balancing on one leg and pressing into your heel to lift your body.
6. Squat: Targets quads, hamstrings, and glutes, hinging at your hips and bending your knees to lower your body.
7. Triceps Dip: Works triceps and abs, bending your elbows and lowering your body until your arms are bent at 90 degrees.
8. Plank: Engages your core, arms, and glutes, keeping your neck and spine neutral and your body stable.
9. High Knees: Targets legs and abs, lifting and lowering one knee at a time as if running in place.
10. Lunge: Works quads, hamstrings, and glutes, taking a big step forward and lowering your body until your thigh is parallel to the floor.
11. Push-up with Rotation: Targets abs, chest, glutes, shoulders, and triceps, shifting your weight and rotating your body to the side.
12. Side Plank: Engages obliques, hips, and arms, lifting your hips and propping your body up on one elbow.

Make the Most of Your 7-Minute Workout

Grab a timer or download a stopwatch app, and get ready to transform your fitness routine in just a few minutes a day! Remember to focus on form over speed, rest when needed, and challenge yourself to complete the circuit 2-3 times for maximum results.