With our days being filled from top to bottom with 101 things to do – from taking the kids to school to arriving on time for an important meeting – it can be difficult to find the time to exercise and give your body some much-needed TLC.
This seven-minute workout is the perfect way for you to fit in some daily exercise, with three minutes to spare for a cool-down.
Routine:
Note: Do each exercise for 30 seconds, with a nine-second break in between each one.
- Jumping jacks
- Wall sit
- Push-ups
- Abdominal crunches
- Step-up onto chair
- Squats
- Triceps dip on chair
- Plank
- High knees running
- Lunge
- Push-up and rotation
- Side plank
- TOTAL WORKOUT TIME: 7 minutes
More about the 7 minutes
Jumping jacks:
WHY? Beneficial for your heart and lungs.
TECHNIQUE:
1. Stand straight with your arms and legs to your side and slightly bend your knees and lift your feet a little bit off the ground.
2. While in the air, you must bring your legs to shoulder-width apart – and as your legs move outwards, raise your arms above your head.
Tip: Never stretch your legs further than shoulder-width and keep your arms slightly bent to avoid injury.
Wall sit:
WHY? Strengthens your quadriceps muscles.
TECHNIQUE:
1. Place your back against the wall and put your feet shoulder-width apart.
2. Take your feet a little bit away from the wall, as if you were sitting on an imaginary chair.
Tip: Make sure your knees do not go beyond your feet for a deep and effective stretch. For extra difficulty you can place a large exercise ball behind your back.
Push-ups:
WHY? Engages your core and lower body.
TECHNIQUE:
1. Get into a high plank position and lower your body and then push back up.
Tip: Do not let your lower back sag or arch, and remember to breathe.
Related: 6 exercises to strengthen your eyes
Abdominal crunches:
WHY? Builds up your core strength.
TECHNIQUE:
1. Lie on your back and hold your arms outwards – parallel to your body.
2. Tighten your abdominal muscles and raise your head and shoulders off the floor.
3. Hold for three breaths, then slowly return to the floor.
Tip: Don’t clasp your hands behind your head.
Step-up onto chair:
WHY? Aids with balance and exercises various muscles in the body.
TECHNIQUE:
1. Find a step, a bench or a sturdy chair.
2. Place your foot squarely on your step, bench or chair, and raise your knee so it’s at a 90-degree angle from your body. Lead with the right foot and alternate with the left.
Tip: It’s best to perform this exercise slowly to avoid any injury.
Squats:
WHY? Helps to blast fat and build up muscle while working your hips, glutes, quads and hamstrings.
TECHNIQUE:
1. Stand with your feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles.
2. Extend arms out straight so they are parallel with the ground, palms facing down.
3. As you start to bend down, keep your head facing forwards with eyes straight ahead for a neutral spine.
Tip: Make sure your knees do not go beyond your feet.
Triceps dip on chair:
WHY? Targets your triceps and tones your arms.
TECHNIQUE:
1. Position your hands shoulder-width apart on a stable chair or bench and slide your butt off the front with your legs extended.
2. Slowly bend your elbows to lower your body towards the floor until your elbows are at a 90-degree angle.
3. Keep your shoulders down as you lower and raise your body.
Tip: Be sure to keep your back close to the chair.
Plank:
WHY? Builds up your core, sculpts your waistline and improves your posture.
TECHNIQUE:
1. Get into a press-up position and bend your elbows and rest your weight on your forearms and not on your hands.
2. Engage your core by sucking your belly button into your spine.
Tip: Your body should form a straight line from shoulders to ankles.
Related: 5 exercises to trim and tone your shoulders
High knees running:
WHY? Improves your coordination.
TECHNIQUE:
1. Stand with both feet shoulder-width apart and have your arms cocked in the running position.
2. Raise your knees one at a time to hip height, bringing them down to the original position.
Tip: The body must be balanced on the ball of the foot.
Lunge:
WHY? Tones your legs and works on your core and balance.
TECHNIQUE:
1. Step forward with one leg, making sure your knee does not go beyond your foot, and lower your hips until both knees are bent at a 90-degree angle.
2. Step back and repeat with the other leg.
3. Keep your upper body straight and your stomach tight to engage your core.
Tip: Pick a point to stare at in front of you so you don’t keep looking down.
Push-up and rotation:
WHY? Improves coordination and balance.
TECHNIQUE:
1. Begin in a plank position with your feet in line with your hips.
2. Lower your body towards the floor and then push through your arms returning to plank.
3. Twist to the left, reaching your left arm to the ceiling without letting your pelvis go higher or lower.
4. Return to plank position, bringing your hand back to the floor.
Tip: Remember to breathe through each rotation and keep your feet planted firmly.
Side plank:
WHY? Strengthens your sides and deep abdominal muscles.
TECHNIQUE:
1. Turn onto your right side with your legs extended. Rest your feet and hips on the ground and stack them on top of each other.
2. Place your right elbow directly under your shoulder to prop up your torso, and align your head with your spine.
3. Gently contract your core and lift your hips and knees off the floor.
4. Hold for 10 seconds and then roll onto the other side and repeat.
Tip: Make sure your arm is firm on the ground for the proper amount of support.
Variations
If you don’t want all exercises in your routine, halve the amount and do each exercise for one minute each instead of 30 seconds. Make sure you keep up the intensity, though. Now for a longer workout – 14 minutes, 21 minutes or even 28 minutes – simply repeat this seven-minute routine and you are all set!
For anything longer, it’s best to combine this workout with a little cardio (running, boxing or even skipping) and end off with a solid stretching and cool-down session.
PHOTOS: iStock/Samorodinov
COVER PHOTO: iStock/skynesher
ALSO READ:
- Get used to morning exercise
- How to stick to your exercise regime
- 3 ways to sneak in exercise at work
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