7 Minute Workout Printable2 min read
Good workout. 7 minutes.
Dear reader, it would be wise to keep a printable 7 minute workout sheet nearby for convenience and as a daily reminder.
What is it? The 7-minute workout is a high-intensity circuit training routine that includes 12 exercises, each performed for 30 seconds with 10 seconds of rest in between.
The workout is designed to be quick, efficient and effective, and can be done in as little as 7 minutes. It includes exercises that target the whole body, such as jumping jacks, wall sits, push-ups, crunches, and step-ups.
The workout can be done with no equipment or with minimal equipment, such as a chair or a wall, making it a convenient option for anyone to do at home or on-the-go.
The workout was originally developed by researchers at the Human Performance Institute in Florida, and published in the American College of Sports Medicine’s Health & Fitness Journal. It has been widely popularized by media, and apps have been developed to guide people through the workout.
7 Minute Workout Exercises
The 7-minute workout is a high-intensity interval training (HIIT) workout that is designed to be a quick and efficient way to get in shape. The workout consists of 12 exercises that are done for 30 seconds each, with 10 seconds of rest in between each exercise. The exercises include:
- Jumping jacks
- Wall sits
- Push-ups
- Abdominal crunches
- Step-ups
- Squats
- Tricep dips
- Planks
- High knees
- Lunges
- Push-up rotations
- Side plank
It is important to warm up before starting the workout and cool down after finishing. A good warm-up could be a light jog or jumping jacks for a couple of minutes. A good cool down could be stretching your muscles.
Pro-tip: Try these workouts at home.
It’s also important to note that this workout is intense and should be done with proper form and intensity to get the most out of it. If you are new to exercise or have any health concerns, it’s always best to check with a doctor before starting a new workout program.
Scientific 7 Minute Workout
The 7-minute workout is based on scientific research, specifically a study published in the American College of Sports Medicine’s Health & Fitness Journal.
The study found that a high-intensity circuit training workout, such as the 7-minute workout, can be just as effective for improving cardiovascular fitness and muscle endurance as a traditional, longer workout.
The 12 exercises included in the 7-minute workout target all of the major muscle groups in the body, including the chest, arms, shoulders, abs, legs, and glutes. The high-intensity nature of the workout also means that the body will continue to burn calories at an elevated rate even after the workout is finished, making it a great option for weight loss.
It’s worth noting that the 7-minute workout is not for everyone, it’s a very high-intensity workout that requires some level of physical fitness and should be done under the guidance of a trainer or physician. Also, it is important to warm up before starting the workout and cool down and stretch afterwards to prevent injuries.
