7-Minute Workout Explained in Pictures: Benefits, Intensity Level

7-Minute Workout

Most of you have probably heard about the 7-Minute workout and if not then here we are to give you all the necessary information. If you have a busy schedule and don’t have much time for a full workout then comes the 7-minute workout that will keep you fit and healthy. It is a very-efficient and very-effective method that can help you in improving your health and decrease your body fat. The most interesting part is that it can all be done in the comfort of your home!


How the 7-Minute Workout Works

The exercises in this workout are strategically ordered so each time you are working on different major muscles. This workout allows one muscle group to rest while you work onto the next muscle group. Although this provides you a great way for a fast workout this is not designed to be done every day, so be sure to take a day off between these high-intensity workouts.

You’ll likely to see awesome benefits after a few weeks.



You have to do each of the exercises that are given below for 30 seconds with a rest of 10 seconds in between.


  1. Jumping Jack                              


This exercise targets your full body.

Stand on your feet with hip-width apart. Jump and raise your arms to form an X-shape. While lowering your arms, jump, and feet back together.

You have to move fast in this exercise


  1. Wall Sit


This targets quads, hamstrings, and glutes.

You just have to stand against a wall with your back and maintain a 90-degree angle with hips, knees, and ankles.


  1. Push-up



This targets chest, abs, triceps, and shoulders.

Your wrists should be under your shoulders. Keep your legs, hips, and back in a straight line while lowering your chest to the ground and then push back by pressing your palms.


  1. Crunch


This targets your abs.

With arms reaching towards feet and knees bent, lie down while facing up on the floor. Press your lower back into the floor and lift your shoulders off the floor.


  1. Step-up


This targets quads, hamstrings, glutes, and abs.

Lift your right foot onto the chair while facing the chair. To lift your body, press into right foot heel. Slowly get back on the floor and continue by switching legs alternatively.


  1. Squat

This targets quads, hamstrings, and glutes.

Stand with feet slightly wider than the width of the hip. Bend your knees to lower your body. While lowering your body keep your chest lifted to at least 90-degrees. Repeat this for 30 seconds.


  1. Triceps dip


This exercise targets triceps and abs.

By sitting and placing hands on the edge of a chair, walk out a few steps, and straighten your arms. Bend the elbows and lower your body until your arms are bent to 90 degrees. Press the chair to return to your initial position.


  1. Planck


This exercise targets your abs, arms, and glutes.

Place your hands directly under your shoulders and keep your spine and neck neutral. Keep your head in line with your back.

Hold for 30 seconds and then take 10 seconds rest.


  1. High knees


This targets legs and abs.

Stand hip-width apart and use your lower abs to lift. At a time lower your one knee as if you are running in a place. Bring knees to the same height as of your hips with thighs parallel to the floor and try to not lean back.

Try as fast as you can and stay on balls of your feet while switching the legs alternatively.


  1. Lunge


This targets quads, hamstrings, and glutes.

Take a step forward with the right leg and lower your whole body until your right thigh become parallel to the floor and right shin vertical. Press into the right heel to return to your initial position. Continue this by switching to the other side alternatively.


  1. Push-up with rotation


This exercise targets abs, chest, shoulders, glutes, and triceps.

Perform a push up by lowering your body to the floor. By shifting your weight to the left arm, rotate your body to the left side. Hold for 1 second and return to your initial position.

Perform a push-up and repeat this with the right side. Continue this by switching sides for 30 seconds.


  1. Side plank


This targets obliques, hips, and arms.

Lie down on one side and hold your body by one elbow while keeping feet stacked. Press forearm into the floor to keep torso and hips in a straight line. Hold it for 30 seconds.


NOTE: If you have some health conditions like problems in your joint or back then this workout is not for you. This is a high-intensity workout and is not meant for everyone.



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