No gym? Not a problem! Try This Whole-Body Workout in 7 Minutes

The 7-Minute Workout might be for you if you've ever made a commitment to yourself that you would get back in shape as soon as you could find the time. It's a quick, intense set of exercises that you perform with your own body weight. Despite being referred to as the "7-Minute Workout," you will get the most out of it if you complete the circuit at least three times.

Twelve exercises are included. Take a 10-second pause in between each 30 second exercise. Before beginning a new fitness regimen, see your physician to ensure it is appropriate for you.

Jumping jacks are the initial workout. Spread your legs wide and place your hands aloft as you stand up. Then, when you jump, place your arms at your sides and pull your legs back together. Depending on your degree of fitness, you can speed these up or slow them down. Spend 30 seconds doing these.

Sits on the Wall:

Place your feet hip-width apart and slightly in front of you while facing a wall. Slide down as though you were settling into a chair by leaning back against the wall. Your knees should be 90 degrees bent and finish above your ankles. For 30 seconds, maintain this posture.

Push-Ups

Place your feet together, toes tucked under, and hands flat beneath your shoulders to form a "plank" stance on the floor or mat. Lower yourself as far as you can while maintaining hip and back level by bending your elbows slowly and lowering your body towards the floor. After that, press up again and do it for 30 seconds. By shifting your weight from your feet to your knees, you can make this process easier. Try placing your feet on a low bench or step rather than the floor to increase the intensity.

Ab Crunch

Begin with a simple crunch by lying flat on your back with your feet on the floor and your knees bent. Make your core stronger. Reach for the top of your knees while pressing your lower back into the mat. For 30 seconds, repeat the starting posture while maintaining a firm core.

Take the Lead

Stand with your back to a stable bench or chair. Using your left leg, climb up onto the chair or bench until you are standing on it with both feet fully. Then, beginning with your right leg this time, step back down and rise again. In 30 seconds, complete as many as you can. Make your heart race!

Squat

Place your toes forward and your feet shoulder-width apart when you stand. As you pivot at the hips, bend your knees and move them back and forth as though you were going to sit in a chair. Maintaining the majority of your weight on your heels, lower yourself as far as is comfortable. Get back up. For 30 seconds, repeat.

Dip Your Triceps in a Chair

Place your palms on the front edge of a robust, stable chair or bench, with your fingers pointing forward or slightly in your direction. Using your palms and heels to support your weight, ease yourself out of the chair. As you lower yourself towards the floor, slowly bend your elbows and then push yourself back up. For 30 seconds, repeat. You can increase the difficulty of this exercise by using one leg at a time for support.

A plank

With your elbows close to your sides, palms down, and fingers facing forward, lie on your stomach on an exercise mat. Maintaining a straight body, raise your thighs and torso off the ground. With your toes tucked in towards your shins, support your weight with your elbows and feet. Hold this position for 30 seconds while using your core muscles.

Elevated Knees

For 30 seconds, run in place while raising your knees as high as you can with each stride. Concentrate on quickly raising and lowering your knees. With each step, try to "smack" your knee into your hand while keeping your palms out in front of you at waist height. According to research, this type of training may be more beneficial for fat loss than traditional strength or aerobic training.

Lunges

Place your feet together as you stand. As you take a step forward with your right foot, lower your pelvis towards the floor rather than forward, bending your front and rear knees as nearly as possible to a 90-degree angle. After then, push back with your front leg to go back to where you were before. Change legs. For 30 seconds, repeat. Reverse lunges might make this harder, or you can make it easier by lowering your body less deeply.

Rotation and Push-Up

Begin by performing a regular push-up. As you rise back up, move your weight to your left side and start a standard push-up. Extend your right arm straight up towards the ceiling while rotating your upper body. Go back to where you were before and repeat with your right side. For 30 seconds, repeat.

Plank on the side

Place your left leg directly on top of your right leg while lying on your right side on a mat with your legs straight. Push your weight up on your bent right elbow, which should be squarely beneath your shoulder, while maintaining a straight line with your ankles, knees, hips, and trunk. Raise your trunk, hips and knees off the mat. Maintain the posture for fifteen seconds. Next, flip sides. You completed the seven-minute workout. Do it twice more to get the most out of it.

Important Message:

Consult your physiotherapist or other healthcare provider before to beginning any fitness regimen. A customized strategy will be developed according to your situation to guarantee a safe and efficient recovery.