Home » What Are The Best 7 Minute Workout And How To Do It?

What Are The Best 7 Minute Workout And How To Do It?

The 7 minute scientific workout that blew people’s minds is something we’ve all heard about. Don’t worry if you don’t have one. Everything you need to know about the 7 minute exercise is right here.

A study showed how to work out using just your body weight, a chair, and a wall to obtain the best benefits in the shortest period of time.

What is the purpose of the 7 minute workout and how does it work?

The key to the 7-minute workout is to exercise in such a way that you engage all of your major muscle groups (upper body, core, and lower body).

You may complete the workout from the convenience of your own home. It lets you relax one main muscle group while you work on the next one. As a result, the workout is extremely efficient and effective in terms of improving your general health and reducing body fat.

The workout is hardly a miracle, but it is quick. Because high-intensity interval training isn’t meant to be done every day, give yourself a day off in between exercises.

Jumping Jack

jumping jacks - 7 minute workout
Jumping Jacks – 7 Minute Workout

The workout works your entire body and requires you to move quickly. Stand with your feet hip-width apart to do the exercise. To make an X-shape, jump your feet open and lift your arms. As you lower your arms to your sides, jump with your feet back together.

Wall Sit

Wall Sit - 7 minute workout
Wall Sit – 7 Minute Workout

The quadriceps, hamstrings, and glutes are all targeted in this workout. Face the wall with your back to it. As you slide down the wall, walk steps away from it, lowering your body until your hips, knees, and ankles are at 90 degrees. Make sure your lower back is pressed against the wall and your core is engaged.


Push Ups - 7 Minute Workout
Push Ups – 7 Minute Workout

Your shoulders, triceps, chest, and abs will all benefit from this workout. Start on a high plank with your wrists beneath your shoulders and your core engaged. Keep your knees, hips, and back in a straight line as you lower your chest to the floor. Push back up by pressing onto your palms.

Also read: 4 Types of Push-ups That You Are Doing Completely Wrong


Crunch - 7 Minute Workout
Crunch – 7 Minute Workout

Your abs are the focus of the exercise. To perform the exercise, lie face down on the floor with your knees bent and your arms reaching towards your feet. Back into the floor with a lower back press. Lift your shoulder blades off the ground and slightly forward while keeping your core engaged. Rep from the beginning.


Step Up - 7 Minute Workout
Step Up – 7 Minute Workout

The quadriceps, hamstrings, glutes, and abs are all targeted in this workout. To begin, stand in front of a chair or stool and elevate your left foot onto the seat. Lift your body onto the chair by pressing into the heel of your right foot and balancing on your left leg. Slowly lower yourself to the ground. Rep with the other leg.


squats - 7 Minute Workout
Squats – 7 Minute Workout

Your hamstrings, glutes, and quads will all benefit from this workout. Stand with your feet hip-width apart, hips stacked over knees, and knees over ankles to do the exercise. Hinge at the hips and then return the hips.

Lower your body by bending your knees. Maintain a raised chest while descending to 90 degrees. Continue to rise and repeat.

Tricep dips

Tricep Dips - 7 Minute Workout
Tricep Dips – 7 Minute Workout

The abdomen and triceps are targeted in this workout. Sit on the edge of the chair and place your hands on the edge, just outside your hips, to do the exercise. Take a few steps off of the chair, slip the butt off, and straighten your arms.

Lower your torso and bend your elbows until your arms are at a 90-degree angle. Return to the starting position by pressing down on the chair.


Planks - 7 Minute Workout
Planks – 7 Minute Workout

The core, arms, and glutes are all targeted in this workout. Get down on all fours to begin the workout. Place your hands directly beneath your shoulders. To steady your body, engage your core and tighten your glutes.

Maintain a neutral neck and spine. Your back should be parallel to your head. Hold the posture for a few moments, then rest and repeat.

Also Read: 5 Types Of Planks To Double Your Core Strength

High knees

High Knees - 7 Minute Workout
High Knees – 7 Minute Workout

This workout focuses on your legs and abs. Stand with your feet hip-width apart to begin the workout. To lift and lower one knee at a time, engage your core and activate your lower abs.

Bring your knees to the same level as your hips, keep your thighs parallel to the floor, and avoid leaning back. Keep your weight on the balls of your feet and switch legs as quickly as feasible.


Lunges - 7 Minute Workout
Lunges – 7 Minute Workout

The quadriceps, hamstrings, and glutes are all targeted in this workout. To do the workout, stand tall, step forward with your left leg, and lower yourself until your left thigh is parallel to the ground and your right shin is straight. Allowing the left knee to move past the toe is not a good idea.

To return to the beginning position, press onto the left heel. Rep on the other side. Alternate your legs.

Push-Up With Rotation

Push-up with rotation - 7 Minute Workout
Push-Up With Rotation – 7 Minute Workout

The stomach, chest, glutes, shoulders, and triceps are all targeted during the workout.

Stand in a raised plank position to do the workout. To do a push-up, lower your body to the floor and press back up. Rotate your body to the left side and shift your weight to the right arm.

Hold for one count while maintaining your hips high. Return to the starting position, push yourself up, and repeat on the other side.

Side Plank

Side Plank – 7 Minute Workout

Lie on your side with your legs and feet stacked to do the workout. Raise your hips and raise yourself up on one elbow while maintaining your feet stacked.

To keep the body and hips in a straight line, press the forearm into the floor. Hold the position and repeat the process.

How do you perform the workout?

Get a stopwatch or set a timer on your phone. Complete the exercises in the sequence shown and as many reps as possible in 30 seconds. Make no concessions in terms of speed.

Between exercises, take a 5-second break. Complete the circuit 2-3 times in a row to make the workout more difficult.

The most popular question we came across, Does Weight loss requires more workouts and a strict diet?

Hold on!  Let me tell you It’s easier than you think.

Yeah, you heard it Right!

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