This is workout one, the 7 Minute Workout from The Best Quick Workouts for All-Day Energy article. If you haven’t heard of the 7 Minute Workout yet, this is a great workout that can be done in your very own living room or in a gym.
If you are thinking to yourself, “How can anything that’s only 7 minutes long work?”, you are not alone! Try it and trust me, you will be hoping the 7 minutes is over within the first 3! Go all out for these 7 minutes for the most benefit. If you have more time, do this workout in circuits up to 3-4 times in a row with 1 minute in between for rest for a well-rounded half hour. Better yet, this workout is equipment-free except for a chair (you could also use a stair or sturdy bench), which means it can be done even while traveling.
Be aware of jumping cautiously as it is not recommended for those with joint or back problems.
Workout 2: 20 Minutes of Intervals
Workout 3: 30 Minute Miracle
7 Minute Workout
A great workout that can be done in your very own living room or in a gym.
Warm Up
5-10 minute Jog
Main Workout
Go all out for 30 seconds for each of the exercises. If you have more time, do this workout in circuits up to 3-4 times in a row, with 1 minute in between for rest, for a well-rounded half hour.
Jumping Jacks - Sets: 1 Reps: 30 secs
Wall Sit - Sets: 1 Reps: 130 secs
Push Ups - Sets: 1 Reps: 30 secs
Crunches - Sets: 1 Reps: 30 secs
Step Ups - Sets: 1 Reps: 30 secs
Squats - Sets: 1 Reps: 30 secs
Tricep Dips - Sets: 1 Reps: 30 secs
Plank - Sets: 1 Reps: 30 secs
High Knees - Sets: 1 Reps: 30 secs
Lunges (right leg) - Sets: 1 Reps: 30 secs
Lunges (left leg) - Sets: 1 Reps: 30 secs
Push Ups - Sets: 1 Reps: 30 secs
Side Plank (right) - Sets: 1 Reps: 30 secs
Side Plank (left) - Sets: 1 Reps: 30 secs
Cool Down
Your usual cool down and stretching routine
Notes
Disclaimer
Christy Lyons, M.A., PHR, is a former corporate wellness company owner & freelance Yoga, Pilates, and barre/toning instructor. As an E-RYT, she has been teaching yoga since 2007 and has also run 2 teacher training programs. She is an NASM-CPT and specialized in working with clients with autoimmune diseases, spinal injuries, and other unique cases. After selling her business in 2013, Christy... Read More
