The 7 Minute Workout is one of the most popular workouts on the market. It’s been around since 2009, and it’s still going strong. The reason it’s so popular? Because it works!

The 7 Minute Workout is a high-intensity interval training (HIIT) workout that takes only seven minutes per day to complete. HIIT allows you to burn fat and build muscle at the same time, which is great for people who want to lose weight quickly.

This workout has been proven in multiple studies to help you lose weight, even if you’re just doing it for three or four days a week. It focuses on all areas of fitness: strength, cardio endurance, flexibility and balance – all while increasing your metabolism so that you burn more calories throughout the day than before starting this program!

The 7 Minute Workout was created by fitness expert Chalene Johnson and has been featured on ABC News, Good Morning America and many other publications around the world as one of the best ways for busy people to get fit fast!

Right here on Buy and Slay, you are privy to a litany of relevant information on 7 minute workout for beginners, workouts to lose belly fat, 7 minute workout for seniors, and so much more. Take out time to visit our catalog for more information on similar topics.

7 Minutes Workout For Weight Loss

You’re busy. But chances are, you have 7 minutes in your schedule that you could spare.

When you don’t have 30 or 60 minutes for a full workout, the 7-minute workout packs in a full-body exercise routine in a fraction of the time.

A performance coach and exercise physiologist from the Human Performance Institute in Orlando, FL, came up with this program to give their busy clients a more efficient yet still effective workout. They’ve put together a series of 12 different exercises that work the upper body, lower body, and core.

You do each exercise for 30 seconds — long enough to get in about 15 to 20 repetitions. In between sets you rest for about 10 seconds.

The 12 exercises in the 7-minute workout target all the body’s major muscle groups:

  1. Jumping jacks (total body)
  2. Wall sit (lower body)
  3. Push-up (upper body)
  4. Abdominal crunch (core)
  5. Step-up onto chair (total body)
  6. Squat (lower body)
  7. Triceps dip on chair (upper body)
  8. Plank (core)
  9. High knees/running in place (total body)
  10. Lunge (lower body)
  11. Push-up and rotation (upper body)
  12. Side plank (core)

Depending on how much time you have, you can do the 7-minute workout once, or repeat the whole series two or three times.

Intensity Level: High

Because this workout condenses an entire exercise program into 7 minutes, it has to be intense. The exercises are challenging, and you do them one after the other with only very short breaks in between.

Areas It Targets

Core: Yes. Abdominal crunches, planks, and side planks work your core muscles.

Arms: Yes. Push-ups and triceps dips work the arms.

Legs: Yes. There are several leg exercises, including jumping jacks, wall sits, step-ups, squats, and lunges.

Glutes: Yes. Squats and lunges also work the glute muscles.

Back: Yes. Although there are no specific back exercises, this is a full-body workout, and many of the whole-body exercises also work the muscles in your back.

Type

Flexibility: No. This workout doesn’t include a stretch, although you could add one afterward.

Aerobic: Yes. Because you run through the exercises very quickly and work many large muscle groups at once, you get an aerobic workout that helps burn fat and trim down body weight.

Strength: Yes. The exercises work all the major muscle groups, building strength throughout the body.

Sport: No. This is not a sport; it’s a workout.

Low Impact: No. The recommended aerobic exercises (jumping jacks and high knees/running in place) are high impact.

What Else Should I Know?

Cost. The workout is free, and there are free apps you can download to your smartphone or tablet that will walk you through the program and time the intervals for you.

Good for beginners? No. It’s too intense. And because you’re doing this solo, it helps to have some experience with general exercises like crunches and planks, so you use good form and technique.

Outdoors. Yes. You can do this workout outside, but you will need to bring along a chair and find a wall for some of the exercises.

At home. Yes. The routine is basic enough to do anywhere in your house.

Equipment required? No. This program uses your own body weight for resistance. The only tools you need are a wall and a chair.

What Dr. Michael Smith Says:

The 7-Minute Workout could get you in the best shape of your life. But it comes at a price: intensity!

The program only works if you put your all into it and then some. So if you’re not a regular exerciser now, look for a program that can get you in shape first. Then, when you’re up for the challenge, dive into high-intensity circuit training like this routine.

When you exercise at a vigorous level, you can get the same benefits in half the time. By limiting rest in between, you get a calorie- and fat-burning workout that also builds strong, lean muscle. Even if you can do only one round to start off, your body is gaining huge benefits.

Push yourself. The rewards will be worth the effort.

The downside of intense workouts is that you’re more likely to get injured. Make sure to warm up with light cardio to get your heart, muscles, and joints ready.

Also, you need to know how to do the exercises exactly right. If the intensity is too much, rest a little longer, but the way to gain the greatest benefit is to push yourself.

The exercises in the 7-Minute Workout are examples of the types of exercises you could do in any high-intensity circuit routine. So you can swap them out for other exercises that work the same muscles.

When you’re done, cool down for a few minutes to bring your heart rate and breathing slowly back down.

Is It Good for Me If I Have a Health Condition?

The 7-Minute Workout is challenging, and it will produce results. It’s science-based, so you can trust it will do what it’s supposed to.

But it’s not for everyone. You have to push yourself hard to get the most out of it, which means it could be tough if you have joint or back problems. Moves like jumping jacks, squats, and lunges can be hard on the knees. Push-ups can be stressful on your wrists and shoulders. Planks will be tough if your back muscles are weak.

If you have joint or back problems and are not already active, this is not the workout for you — at least not yet. You need a kinder, gentler program to get your muscles stronger to better support your joints.

Check with your doc or a trainer they recommend to find a program that’s right for you. Then, once you’re ready for the challenge and your doc says it’s OK, talk to a trainer about adapting the 7-Minute Workout for you.

If you’re working on losing weight, the 7-Minute Workout can help, along with a healthy diet. It’s an extreme, calorie-burning workout that will help shed the pounds and keep them off.

If you have diabetes, high blood pressure, high cholesterol, or another condition that could benefit from dropping some extra weight, this routine could be what you’re looking for if your doctor agrees.

If you’re pregnant, you can exercise intensely if you did so before getting pregnant, but you would need to make some changes to this specific workout. The main concern during exercise is falling, so you don’t want to risk it by stepping up onto a chair. Plus, jumping jacks and high knees later in pregnancy could be painful. You can replace those exercises with others or find a workout program that doesn’t involve jumping and climbing.

7 Minute Workout For Beginners

Can you transform your body exercising for only 7 minutes a day?

Yes! You can burn stubborn fat and build lean muscle using short workouts. But you need to stay consistent with your workouts.

If you’re still skeptical, see the results people are getting with the fat blaster sequence.

Today’s workout is breathtaking. It has exercises you have never done before and it activates every muscle group.

Hey, before you continue reading, check this out: A new proven way to lose up to 22 pounds (10kgs) in just 6 weeks without starvation or exercising for hours.

Do this workout twice a day if you want to transform your body rapidly. Remember to combine it with other full body workouts.

7-Minute Workout for Beginners

Here’s a breakdown of the 7-minute workout for beginners:

Pendulum Swings – 60 Seconds

Rest 20 Seconds

Up and Out Jacks – 50 Seconds

Rest 20 Seconds

Side Crunch – 40 Seconds

Flutter Kicks – 40 Seconds

Rest 20 Seconds

Glute Bridges – 50 Seconds

Rest 15 Seconds

Narrow Squat to Side Kick – 50 Seconds

Rest 20 Seconds

Forward Lunge with Twist – 50 Seconds

Pendulum Swings

This simple warm-up exercise will get the blood flowing through your muscles, joints, and ligaments. As a result, you’ll have a lower risk of injury.

Keep your ankles loose and land on the balls of your feet.

How to do Pendulum Swings

Up and Out Jacks

Up and out jacks are more fun than jumping jacks. They require more coordination and work your entire body.

Remember to keep your abs tight while doing this exercise. Do this exercise as fast as possible without messing your form.

How to do Up and Out Jacks

Side Crunches

You’ve probably done crunches before but have you tried this variation? It activates the rectus abdominis and oblique muscles.

Make sure you lift your upper back off the floor in each rep. Also, control your motion while doing this exercise.

How to do Side Crunches

Flutter Kicks

A great exercise for activating your lower abs. Lower your feet until they almost touch the floor and raise about 70 degrees off the floor.

Place your hands under your butt to reduce the pressure on your lower back.

How to do Flutter kicks or scissor crunches

Glute Bridges

Glute bridges are one of those exercises you should do every day. This exercise builds your butt muscles, strengthens your lower body, and eases lower back pain.

Raise your hips as high as possible in each rep. Squeeze your butt for two seconds at the top before lowering it.

How to do glute bridges

Narrow Squat to Side Kick

Did you know that narrow squats are more challenging than regular squats? They require more balance.

Adding a kick to this exercise even makes it more rewarding. Keep your kicks as high as possible.

How to do Narrow Squat to Side Kick

Forward Lunge with Twist

Lunges activate the hamstrings, quads, calves, and glutes. The twist will activate your oblique muscles.

How to do Forward Lunge with Twist

This workout will definitely improve your fitness and allow you to perform advanced home exercises.

Unfortunately, you can’t transform your body using one workout. That’s why you need this sequence to burn fat and build muscle rapidly.

Workouts To Lose Belly Fat

Reducing belly fat is one of the most common fitness goals out there — who wouldn’t want washboard abs, right?

In addition to being an aesthetic goal, losing belly fat is a good way to improve your overall health: research (opens in new tab)has linked larger waist sizes to conditions such as heart disease, diabetes, as well as some cancers. 

That said, doing hundreds of crunches every single day won’t get you the abs of your dreams, and there aren’t specific exercises that can ‘target’ belly fat. Instead, losing weight from your mid-section is about a mix of eating well, limiting the number of calories you eat and increasing the number of calories you burn.

So, rather than spending hours doing sit-ups and crunches in the gym, it’s better to focus on exercises that include cardio and strength work, as well as targeting your core. Not sure where to start? We’ve found 10 of the best exercises for banishing belly fat here.

1. Burpees 

We’ll get these out the way first, as it’ll only get better from here. Sure, you probably hate them, but burpees are a brilliant plyometric movement, which targets your core, chest, shoulders, lats, triceps, and quadriceps. They’ll also raise your heart rate and burn calories. (Not a fan of burpees? Here’s a full-body exercise you can do instead.)

How to do a burpee:

Starting with your feet shoulder-width apart, get down into a squat position. From a deep squat, put your hands down on the floor inside your feet and jump your feet back behind you, so you’re in a plank position, then do a push-up, touching your chest to the floor. Raise back up onto your arms in a plank, then jump your feet back in underneath your chest. Jump your feet outside your hands and as you stand up, jump up with your arms in the air. Aim for 10 reps. 

2.  Russian Twists  

Another one that looks easy on paper, but delivers a serious burn, Russian twists target your obliques as well as your abdominal muscles. As they require you to do rotational movements, they are super beneficial for many athletes, including tennis and baseball players. 

How to do Russian twists: 

Start sitting on the floor and press your sit bones into the floor. Raise your feet so they are hovering off the floor and lean back into a boat pose. Think about creating a V shape with your torso and your legs and keep your back straight. Reach your arms out in front of you, interlacing your fingers. Using your abdominal muscles, twist your torso to the right, then back to the center, then repeat on the left side. That’s one rep. Aim for 20 reps, 10 on each side. To make the exercise harder, hold a dumbbell.

3. Kettlebell swing 

Another full-body exercise that mixes cardio with strength training, the kettlebell swing targets most of the major muscle groups in the body. If you don’t have a kettlebell, a milk carton filled with water (and the cap screwed securely on!) or a dumbbell will work fine. 

How to do a kettlebell swing: 

Start standing with your feet shoulder-width apart, with the kettlebell on the floor in front of you. Bending at the knees and hinging at the hips, bend forward to pick up the kettlebell and pull it back between your legs to create momentum. As you swing the kettlebell forwards, drive your hips forward and think about squeezing your glutes to keep your back straight. Don’t let the kettlebell raise above your head. That’s one rep. For beginners, try and do 45 seconds of kettlebell swings, then rest for 15 seconds and repeat three times. If you’re more advanced, progress to 90 seconds on, 15 seconds off. 

4. Medicine ball slam 

This won’t make you popular with your downstairs neighbors, and is probably one you’ll want to save for working out in the gym, but a medicine ball slam is another exercise that combines cardio with strength. To do this exercise, you’ll need a medicine ball and a protective mat to avoid damaging the floor. Medicine ball slams work your shoulders, triceps, calves, back, and core. 

How to do a medicine ball slam: 

This one is kind of what it says on the tin. Start with your feet shoulder width apart and slightly bent at the knees and lift the medicine ball above your head. Bend at the waist and engaging your core muscles, throw the ball into the floor (aim for about a foot in front of you to avoid injury). If you can, catch the ball on the way up and repeat. If not, pick it up and return to the starting position. Aim for three sets of five to 10 repetitions. 

5. Tuck jumps 

Another exercise that really burns calories fast — tuck jumps. You might not have done them since your PE classes at school, but tuck jumps are an explosive, plyometric movement that helps increase the power of your muscles, as well as getting your heart rate up. 

How to do tuck jumps:

Starting with your feet a little less than shoulder-width apart, bend your knees as if you’re dropping into a squat, then jump up into the air, tucking your knees up to your chest as close as possible. Keep your back straight, and think about landing as softly as you can on the way down. Try doing as many as you can. Aim for 2-3 sets of 10-15 repetitions. 

6. Jumping jacks 

Another one you might not have practiced since school, but jumping jacks are actually a great cardio exercise you can do just about anywhere. As a plyometric workout, jumping jacks will raise your heart rate, torch calories and increase your stamina. 

How to do jumping jacks:

Start standing with your legs together and your arms by your sides. Bend your knees and jump into the air. As you jump, spread your legs shoulder width apart and raise your arms above your head in a V shape. Jump back to the starting position. Aim for 10 to 20 reps and repeat 2-3 times. 

7. Walking on an incline 

Walking at an incline burns more fat that walking on the flat, as you’re working harder. One study found that walking on an incline of 16-18% and a speed of 3mph burns 70% more fat than running on a flat surface. Need inspiration? Find out what happened when we tried the viral TikTok 12-3-30 treadmill workout

How to walk on an incline: 

To avoid getting injured when walking on a treadmill on an incline, think about engaging your core as you walk, and avoid leaning forwards. Try and keep your stride fast and short, rather than overstretching into longer strides. 

8. Jumping lunges

This is another fast move that’ll torch through calories. Jumping lunges predominantly work the lower leg muscles, including the quads, hamstrings, glutes, hip flexors and calves. If you’re not comfortable with the impact of jumping lunges, just do normal bodyweight lunges, but move as quickly as possible as you alternate between legs. As you get stronger, work up to jumping lunges, even if you only manage one or two on each side. 

How to do jumping lunges: 

Starting with your feet shoulder-width apart, step the left leg forward, keeping your core engaged and your arms by your side. Shift your weight forward as you lower your right knee to the floor. Jump up, quickly, switching the position of your legs in the air so your right leg is forward and your left knee is lunging towards the ground. To help keep your balance, propel your arms into the air as you jump. Aim for 5 to 10 reps on each leg. 

9. Squat jumps

Similar to a bodyweight squat, a jumping squat will target your glutes, hamstrings, quads, and hips, but it’ll also raise your heart rate through the roof and help you burn more calories. If you’re worried about the impact on your knees, you can, of course, opt for regular squats but move through the repetitions as quickly as possible to raise your heart rate.

How to do a squat jump: 

With your feet shoulder-width apart, lower your hips back and down, so you’re in a squatting position. Use your arms to propel yourself upwards as you jump out of the squat. As your feet hit the ground, immediately squat back down again. Your thighs should start to burn pretty fast. Aim for 10 to 15 reps. 

10. Mountain climbers

Another brilliant core exercise that’ll raise your heart rate and work your shoulders, hamstrings, and quads are mountain climbers. Think about moving through these as fast as possible to really burn calories and work your abdominal muscles. 

How to do mountain climbers: 

Start in a plank position and think about keeping your core as tight as possible, with your belly button sucked in towards your spine. Bend your left knee in towards your chest, as if you’re trying to make it touch your left elbow. Return your leg back to its starting position and bring your right knee into your chest. Repeat. Aim for three repetitions of 10 reps on each side. 

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