7 Minute Workout Method or How to Get Back in Shape in 7 Min of Exercises.
Running out of time to exercise? Here is finally a program made for you!
12 small exercises and 7 minutes a day are enough to see results on your body.
This is called the "7 Minute Workout" method.
This workout was created by 2 Americans who wanted to be able to exercise anywhere, without special equipment.
Scientific studies have shown that these 7 minutes offer results comparable to those of several hours of walking or cycling.
Are you ready to get back in shape in 7 minutes a day? Let's go :
How to do it on video
1. Jumping jack (whole body): start standing with your arms at your sides. Jump so that you land upright with your legs apart and your hands clasped above your head. Jump again to find your starting position.
2. Chair against a wall (lower body): place your back against a wall, thighs parallel to the floor as if you were sitting on a chair. Hold the position, making sure to keep your back flat against the wall and thighs parallel to the floor.
3. Pumps (upper body): Lie on the floor and lift your body with your arms.
4. Abs (abdomen): the most common version is the crunch. On the ground, lying on your back, hands at ear level or crossed over your chest, feet raised or on the ground; the exercise consists of raising the bust by contracting the abdominal muscles.
5. Get on a chair (whole body): start standing in front of the chair. Climb on it as you would climb a staircase. Then get off. Repeat, changing the supporting leg.
6. Squats (lower body): do a series of thigh curls / extensions. The exercise will be most effective holding dumbbells in your hands, or with a barbell resting on your shoulders.
7. Dips on a chair (upper body): if you are a beginner, do reverse dips. Place your hands on the edge of the chair and your heels on the floor (or on the edge of another chair). Bend the elbows so that you stay in suspension, then push on your forearms until you straighten your elbows as you exhale. Return to the initial position.
8. Board (sheathing): put yourself in the same position as for doing push-ups, resting on the forearms. Hold the position.
9. Running in place (whole body): The exercise consists of lifting one knee as high as possible, resting it, then doing the same with the other knee.
10. Front lunges (lower body): keeping the bust straight, bring one leg forward and go down on it, bending the knee at 90 °. Straighten the knee to return to normal position then repeat the movement with the opposite leg.
11. T-pumps (upper body): In the push-up position, arms outstretched, lift one of your hands off the ground and rotate so that your arms are aligned. Change arms.
12. Plank on the side (sheathing): Stand straight on one side of the body, resting on one forearm and one foot. The other arm can be extended alongside the body or slightly folded over the hips. Hold the position.
As you can see, these 7 minutes of training are not easy!
So, practice in music so that the seconds pass faster :-)
Your turn...
Have you tried this method to get back in shape in 7 minutes? Let us know in the comments if you hold on! We can't wait to hear from you!
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