Unlock the Power of 7-Minute Fitness

The Science Behind the Workout

A groundbreaking study has revealed the secret to achieving maximum fitness in just 7 minutes. The key lies in strategically ordering exercises to target different major muscle groups, allowing for efficient rest and recovery. This super-effective routine can be done in the comfort of your own home, improving your overall health and reducing body fat.

Getting Started

Before beginning, consult with your doctor to ensure high-intensity exercise is suitable for you. To perform each exercise:

• Work at maximum intensity for 30 seconds
• Rest for 5 seconds
• For static exercises, hold the position for 30 seconds
• Alternate sides for exercises that target two sides, such as legs

The 12-Exercise Circuit

Perform the following exercises in order, completing as many reps as possible in 30 seconds, with 5 seconds of rest in between:

1. Jumping Jack: Targets full body
2. Wall Sit: Targets quads, hamstrings, glutes
3. Push-up: Targets chest, shoulders, triceps, abs
4. Crunch: Targets abs
5. Step-up: Targets quads, hamstrings, glutes, abs
6. Squat: Targets quads, hamstrings, glutes
7. Triceps Dip: Targets triceps, abs
8. Plank: Targets abs, arms, glutes
9. High Knees: Targets legs, abs
10. Lunge: Targets quads, hamstrings, glutes
11. Push-up with Rotation: Targets abs, chest, glutes, shoulders, triceps
12. Side Plank: Targets obliques, hips, arms

Putting it All Together

Grab a timer or download a stopwatch app to keep track of your workout. Remember to:

• Perform the exercises in order
• Complete as many reps as possible in 30 seconds
• Rest for 5 seconds between exercises
• Prioritize form over speed to get the most out of your workout
• Repeat the circuit 2 or 3 times in a row for an added challenge