The 7-Minute Total Workout, No Equipment Required!
The May-June issue of the American College of Sports Medicine’s Health & Fitness Journal published an article about the new and wonderful 7-minute workout. The best bit? It requires no gym equipment whatsoever! All you need is a chair, a wall, and your own body weight; do each exercise for 30 seconds with a 10 second rest in between.
Scientists have discovered that the best kind of workout is one that concentrates on the following 12 exercises. Even only a few minutes of high intensity exercise creates molecular changes in your muscles that are similar to those created after running or riding a bicycle for hours! The following 12 exercises that make up the miraculous seven-minute workout do require brief intervals of rest in between each however, in order for the workout to be effective. Ten seconds of rest between each high-intensity exercise is the optimal length of time.
Jumping jacks can also be called star jumps or side-straddle hops. To perform a jumping jack, the first step is to stand up straight with your feet together and your arms at your side. Next, bend your knees slightly and follow this with a jump.
While mid-jump, bring your legs out to the side about shoulder width or slightly wider. As you are moving your legs outward, you should raise your arms up over your head. Remember, your arms don’t have to be completely straight, and a small curve is fine. Your feet must land either shoulder-width, or wider, apart and your arms will remain suspended in the air over your head. The final step is to then jump again, this time placing your feet back together and your arms back down by your side. Repeat this as many times as necessary in order to get your heart rate up.
The wall sit is a fairly simple exercise that requires you to stand approximately 2 feet in front of a wall with your back facing it. Lean against the wall slowly and begin to slide down the wall until your knees are bent at 90 degree angles, as though you are sitting in a chair. Keep this position for a minimum of 20 seconds or a maximum of 60 seconds depending on your strength.
It is important to keep your abdominal muscles contracted whilst holding this position. You can then come back to your starting position, rest for ten seconds, and then repeat the wall sit. Simple yet effective!