It’s amazing how people are spending HOURS at the gym every day. Coupled with, stretching, resistance training, cardio, and mobility training, you’ll find time just flies by. Who has time for all that? This 7-Minute Home Workout is here to help!
If you’re a busy professional or a stay at home parent, sneaking away long enough for a hardcore gym workout may be out of your reach. Nevertheless, sparing even an HOUR for a full workout. Your fitness journey may also seem like an uphill struggle, one you’re losing day after day.
No longer! We’ve come up with a simple 7-Minute Home Workout you can do at home to help you get fit. It’s a simple workout, one you can do without the need for weights (though, adding weights can make the movements more effective). Best of all, it’s a workout you can do at home, at the office, or even while watching the kids at the park!
How Can a 7-Minute Home Workout Do Anything?
A valid question…
The U.S. Government recommends a minimum of 150 minutes of moderate to vigorous exercise per week. That means 30 minutes five days a week, 50 minutes three times a week, or 75 minutes two times per week.
You may be wondering, how can a 7-Minute Home Workout be sufficient? It’s nowhere close to the minimum recommendations!
Your busy life may not leave enough time for 150 minutes of exercise per week. Often, the inability for you to achieve a full workout (20 to 45 minutes) means you fail to get a workout in at all.
We firmly believe that “less” is better than “none”. Even just a few minutes at a time begins to instill proper fitness behaviors and motivate you to alleviate time throughout the day for your physical fitness needs. Bouts of activity helps to burn calories, activate stored fats, increase muscle growth, and boost your metabolism, whilst encouraging that “get active” mindset. The more activity you partake in, the more you are likely to accomplish.
Want to know why our 7-Minute Home Workout is highly effective? Because you don’t stop!
High Intensity Interval Training (HIIT) is a highly efficient form of exercise that delivers real results in less time. Multiple studies have proven that HIIT deliver similar cardiovascular benefits to steady state exercise (jogging, cycling, etc.), in a fraction of the time. It also encourages better muscle growth and prevents the breakdown of muscles that results from inactivity.
The fact that it’s a high-intensity 7-Minute Home Workout means it will deliver positive results in less time. In addition, you will see muscle growth, burn fat, and boost your metabolism—in less time than it takes to brew a pot of coffee!
What are the 5 exercises in the 7 minute workout?
Bodyweight Squats – Utilizing your body weight for squats helps in developing functional lower body strength. Squats are one of the best exercises for your legs, and they’re easy on your lower back, hips, and knees.
Push-Ups – A Push-Ups is one of the two most effective upper body exercises. They utilize all the “pushing” muscles: your chest, triceps, and shoulders. They engage your core, hips, and encourage better posture. The fact that you’re using so many muscles at once means that you’ll burn more calories per movement.
Split Squats – Utilizing Split Squats is best for lower body movements, on par with Squats and Lunges. They engage the entire lower body muscles—hamstrings, glutes, quads, and calves—leading to a greater energy output (more calories burned). As well as forcing your secondary stabilizer muscles to engage in order to keep you steady as you squat. The result: more efficient lower body muscle building.
Don’t worry if they’re a bit challenging. Using a chair for stability is a helpful middle ground until your muscles are able to keep you steady.
Mountain Climbers – This is an awesome and fun exercise for your core, with enough lower and upper body movement to make them a full-body exercise. Your shoulders, triceps, and chest are engaged to hold yourself in position, whilst your core and hips work to pull your knees to your chest. It’s an amazing workout that will improve your mobility overall.
Side Plank – Side Planks heavily engage your core, whilst also recruiting your obliques (side muscles), one of the most neglected muscles in your body. The addition of Side Plank into your workout (as a finisher) will help to increase core strength, improve your posture, and decrease the risk of spinal injuries.
How to Do the 7-Minute Workout?
Done right, they can be an amazing workout! Here’s how it’s done:
- #1 – 30 seconds of Bodyweight Squats
- #2 – 30 seconds of Push-Ups
- #3 – 30 seconds of Split Squats
- #4 – 30 seconds of Mountain Climbers
This is one circuit. Take a 30-second rest, then repeat it all over again. Do three circuits in total, with 30 seconds of rest between. Finish the workout with Side Plank, 30 seconds per side.
Enjoy the Only 7-Minute Home Workout You’ll Ever Need yields REAL results! The non-stop movements will have you working harder than ever. It’s an amazing workout that delivers results in far less time. Best of all, it’s a workout you can do anytime and anywhere.