THIS 7-MINUTE WORKOUT WILL GET YOU IN SHAPE QUICKLY

| September 4, 2023 | Bodybuilding and Fitness Nutrition | No Comments

In our busy lives, finding time to exercise can often feel like a challenge. However, with the right approach, you can achieve significant fitness gains in just seven minutes a day.

This article introduces you to a highly efficient 7-minute workout designed to get you in shape quickly. By incorporating high-intensity exercises that target various muscle groups, you can maximize calorie burn, boost metabolism, and improve overall fitness levels.

Crunches

  • First you have to lie on the ground. Next, keep your hands next to your ears instead of behind your head to avoid neck strain and bend your knees with your feet on the floor.
  • Next, lift your shoulders and upper back away from the ground with your face pointing toward the ceiling and then exhale as you climb as far as you can.
  • Hold the position for one second and then inhale as you return to the starting position. This is a beneficial exercise for the upper abdomen.
  • You should repeat it between 15 and 25 times.

Plank

  • Lie on the floor, face down.
  • Place your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line (see image above).
  • Contract your abdominal muscles and buttocks (the muscles that make up your buttocks) and hold the position as long as you can. Gradually prolongs the position maintenance time.
  • Rest about a minute between repetitions.
  • Try to resist as long as possible.

Jumping jacks

  • Stand with your feet together and your hands at your sides.
  • In one motion, jump with your feet to the side and raise your arms above your head.
  • Immediately reverse that movement by jumping back to the starting position.
  • Do 30 repetitions.

Push-ups

  • Start on all fours with your hands on the ground, slightly wider than the vertical with your shoulders, but in line with them.
  • The body should form a straight line from the shoulders to the ankles.
  • Tighten your abs to the maximum and keep them tight.
  • Lower the body until the chest almost touches the ground, making sure that the elbows are tucked close to the torso.
  • Pause and return to the starting position.
  • Do 20 repetitions.

Squat

  • Stand with your feet a little more than shoulder width apart and your chest raised.
  • Extend your hands forward to help maintain balance.
  • Start by sitting down and then get up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
  • Lower the body down, so that the thighs are parallel to the floor. Put all the weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
  • Do 12 repetitions.

Side Plank

  • First, you should lie on your right side with your legs extended and your feet and hips resting on the floor on top of each other.
  • Next, the right elbow should be directly below the shoulder, according to the illustration, and then contract the core muscles and lift the hips and knees off the ground.
  • You have to hold on as long as you can. And then return to the starting position. Then do the other side and repeat.

Wall Squat

  • Start by standing about 60 centimeters from a wall with your back resting on it.
  • Slide your back along the wall until your hips and knees bend at a 90-degree angle.
  • Keep your shoulders, upper back, and back of your head against the wall.
  • Both feet should be supported on the ground with the weight evenly distributed.
  • Hold the position for the required time.
  • Repetitions: 2 sets of 15 seconds.

Step Ups

  • Stand with a bench or step in front of you.
  • Starting with your right foot, climb onto the bench, lightly tapping your left foot against the surface while keeping your weight on your right heel.
  • Lower your left foot back to the ground while keeping your right foot on the bench.
  • Repeat 3 sets of 12 repetitions and then change legs.

Triceps push-ups

  • For this exercise, also known as triceps dips, you just need a chair, a bench, a sofa or a step and you’re good to go.
  • Be sure to keep your butt and lower back close to the chair (or object you use) to maximize the benefits of this exercise.
  • Perform 10 repetitions.

Jogging in place

  • Place yourself in a place with space and slowly start pretending to run.
  • Try to raise your knees as high as you can and synchronize them with your arms.
  • Increase the speed little by little; Dose it, don’t overdo it.
  • Do this exercise for 60 seconds.

Lunge

  • First, you should stand with your feet shoulder-width apart and your hands on your hips.
  • Next, step forward with one leg and bend your knees until your back knee almost touches the ground.
  • Finally, bring your body back (starting position).
  • Then do the same with the other leg.
  • Do 10 repetitions with each leg.

Burpees

  • Stand with your feet hip-width apart and your arms at your sides.
  • Go down to the squatting position with your hands resting on the floor in front of you.
  • Push your legs back to the bending position and lower your chest to the floor.
  • Return to position two, pushing both feet forward to return to the squatting position.
  • Jump up and raise both hands above your head.
  • Do 10 repetitions.