7 minute exercise daily mail

The 7-minute workout!

The 7-minute workout is a popular exercise routine that was first introduced in a 2013 article in the American College of Sports Medicine's Health & Fitness Journal. The workout was designed to be a quick and effective way to improve cardiovascular health and burn calories.

Here's a summary of the 7-minute workout routine:

Warm-up (1 minute)

• Jumping jacks: 30 seconds
• Dynamic stretching: 30 seconds (leg swings, arm circles, hip circles)

Exercise Routine (6 minutes)

• Burpees: 30 seconds (12-15 reps)
• Mountain climbers: 30 seconds (30-40 reps)
• Squat jumps: 30 seconds (12-15 reps)
• Push-ups: 30 seconds (12-15 reps)
• Lunges: 30 seconds (12-15 reps per leg)
• Plank hold: 30 seconds
• Tricep dips (using a chair or bench): 30 seconds (12-15 reps)
• Wall sit: 30 seconds

Cool-down (1 minute)

• Static stretching: 30 seconds per muscle group (hamstrings, quadriceps, chest, back, shoulders)

Tips and Variations

• Start with shorter intervals (20-30 seconds) and gradually increase as you get more comfortable.
• Rest for 10-15 seconds between exercises if needed.
• Substitute exercises with similar movements, such as jumping jacks instead of burpees.
• Add resistance bands or light weights to increase intensity.
• Incorporate different exercises, such as squats, lunges, or calf raises, to target specific muscle groups.

Remember to listen to your body and adjust the routine as needed. It's also essential to consult with a healthcare professional before starting any new exercise program.

The 7-minute workout is a great way to fit in a quick and effective workout, even on the busiest of days. Give it a try and see how it works for you!