The 7-minute workout: 12 exercises, 30 seconds each

Benefits

• Works the whole body in under 8 minutes
• No equipment: a chair and a wall are enough
• Muscle groups alternate: one recovers while the other works

Who is it for?

For people short on time who want a complete session at home, in a hotel or at the office.

Steps

1. Jumping jacks
2. Wall sit
3. Push-ups
4. Crunches
5. Step-ups onto a chair
6. Squats
7. Chair dips
8. Plank
9. High knees
10. Lunges
11. Push-ups with rotation
12. Side plank

Tips

• Repeat the circuit 2 or 3 times for a longer session
• Push-ups can be done on your knees
• Use a sturdy chair set against a wall

References

1. Klika B., Jordan C. (2013). High-intensity circuit training using body weight: maximum results with minimal investment. ACSM's Health & Fitness Journal, 17(3), 8-13. doi.org/10.1249/FIT.0b013e31828cb1e8

In the same family