We get busy, that’s just the reality of life. Often when we are swamped with work, school, etc. we push away our other priorities. There is a misconception that a workout takes up a lot of time, however it doesn’t have to at all.
A workout consisting of 10 minutes or less is not only intense, but it helps you burn calories throughout the day. Longer workouts tend to have more periods of rest and are less intense, while the ones that take up less time will give you a burst of energy.
This 7 Minute Workout comprises of seven different exercises of one minute each, with 30 seconds of rest in between. Each minute focuses on a different part of the body, making it a complete full-body workout.
Exercise #1: Bicep Curls
Sit on a chair or bench with your feet flat on the floor, or stand. Keep your back straight and abs contracted. Hold a dumbbell in each hand, palms facing front, arms straight down and elbows close to the waist. Bend one arm to curl the dumbbell toward your shoulder, keeping your elbow glued to your waist and your wrist inline with your forearm. Lower dumbbell back to starting position and repeat with other arm. This counts as one repetition. Select a weight that allows you to easily complete your set yet challenges your muscles. This exercise strengthens the front of the upper arms, the biceps. Do as much as you can for one minute without stopping, then rest for 30 seconds.
Exercise #2: Squats
Make use of your couch by doing a few squats! Lift yourself up and sit back down by bending your knees and keeping your back straight, arms down alongside your body or stretched out in front of you. You can also increase the level of intensity by not sitting down completely. This exercise will work your thighs, calves and glutes. Repeat for one minute without stopping, 30 seconds of rest before you move on to the next exercise.
Exercise #3: Chest Raise with Legs Stretched
Lie down on your back, legs crossed and raised, and arms stretched out in front of you. Raise your arms about 10 cm off the ground, lift your torso and touch your feet with your hands. You do not want to force your head or your neck to push you up – all your strength should be used in your core. Slowly lower yourself until your back touches the ground. Repeat for one minute, then rest for 30 seconds.
Exercise #4: Unbalanced Chair
Stand with your back to a wall, ensuring your entire back is leaning against it. Hold the dumbbells with your arms at your sides, palms facing your body. Bend your knees so that your thighs are perpendicular to the wall and to your calves. Ensure your feet are hip-width apart, and raise your arms, aligning them with your shoulders. Your arms should now be forming right angles with your torso. Next, raise your left foot off the ground by a few centimetres and hold the position for a few seconds. Repeat for one minute, then rest for 30 seconds.
Exercise #5: Superwoman
Lie face down on a mat with your arms outstretched over your head and your legs out straight. Simultaneously bring both hands and feet up off the ground and as high as you can (without bending your joints) toward the ceiling. Hold for a few seconds and lower arms and legs back to the mat. Don’t forget to breathe throughout the entire exercise. Repeat this for one minute. This exercise strengthens the muscles that run down the length of the spine, the erector spinae.
Exercise #6: Static Lunges
Stand with your right leg extended in front of you, and the heel of your left foot to the ground. Move your left leg back while balancing on the ball of your right foot. Your legs should be about hip width apart. Place your hands on your hips. Bend both your legs at the same time, keeping your back straight. Hold the position for three seconds before coming back up to the starting position. Do one set of 12 reps before switching positions so that your left leg is in front, or as many as you can for one minute straight.
Exercise #7: The Swing
1. In a standing position, keep your legs shoulder-width apart. Pick up the kettlebell with your right hand, and hold it in front of you at chest-level, your arm stretched out (with your elbow slightly bent) and your palm facing downwards. (Image A)
2. Bend both knees until your thighs and calves form a 90 degree angle, making sure your knees are aligned with your feet, and that they don’t go over your toes. As you bend your knees and slightly lean forward, lower your arm until the kettlebell is between your legs. The movement will come to you naturally, allowing you to place the kettlebell between your legs easily. (Image B)
3. Lift your arm at chest-level all the while straightening your knees and returning to the start position.
Do as much as you can for one minute.
And you’re DONE! Leave us a comment if you’ve done this workout and let us know how much you loved (or hated) it 😉