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Download 7 Minute Workout: A Quick and Effective Way to Exercise Anytime, Anywhere
If you're looking for a simple and convenient way to get fit and healthy, you might want to download the 7 minute workout app. The 7 minute workout is a high-intensity circuit training program that can help you burn calories, build muscle, and improve your overall well-being in just seven minutes a day. In this article, we'll explain what the 7 minute workout is, why you should try it, how to do it, and where to download the app. What is the 7 minute workout and why should you try it?
The 7 minute workout is a high-intensity circuit training program that targets all major muscle groups
The 7 minute workout was developed by researchers from the Human Performance Institute in Orlando, Florida, who wanted to create a time-efficient and effective exercise routine for busy people. They published their findings in the American College of Sports Medicine's Health and Fitness Journal in 2013. The 7 minute workout consists of 12 exercises that work your upper body, lower body, and core. You do each exercise for 30 seconds, with only 10 seconds of rest in between. The exercises are: - Jumping jacks - Wall sit - Push-up - Abdominal crunch - Step-up onto chair - Squat - Triceps dip on chair - Plank - High knees/running in place - Lunge - Push-up and rotation - Side plank The idea is to perform each exercise at a high intensity, so that you get your heart rate up and challenge your muscles. By doing this, you can achieve similar benefits as longer workouts in a fraction of the time. The benefits of the 7 minute workout include improved fitness, weight loss, and metabolic health
According to the researchers who designed the 7 minute workout, this type of exercise can improve your aerobic fitness, muscular strength, endurance, flexibility, and balance. It can also help you burn fat, lose weight, and boost your metabolism . The 7 minute workout is based on the principles of high-intensity interval training (HIIT), which involves alternating short bursts of intense activity with brief periods of rest. HIIT has been shown to be more effective than moderate-intensity continuous exercise for improving cardiovascular health, insulin sensitivity, blood pressure, cholesterol levels, and body composition . The 7 minute workout is also ideal for people who have busy schedules or limited access to equipment or facilities. You can do it anywhere, anytime, with minimal space and no cost. All you need is your body weight, a chair, and a wall. How to do the 7 minute workout and what do you need?
The 7 minute workout consists of 12 exercises that you do for 30 seconds each, with 10 seconds of rest in between
To do the 7 minute workout, you need to follow these steps: - Warm up for a few minutes before starting the workout. You can do some light cardio, such as jogging, skipping, or cycling, or some dynamic stretches, such as arm circles, leg swings, or shoulder rolls. - Set a timer for 7 minutes and start with the first exercise, jumping jacks. Do as many repetitions as you can in 30 seconds, while maintaining good form and breathing. Try to keep your pace fast and consistent throughout the exercise. - Rest for 10 seconds and move on to the next exercise, wall sit. Lean your back against a wall and slide down until your thighs are parallel to the floor and your knees are at a 90-degree angle. Hold this position for 30 seconds, keeping your core engaged and your back straight. - Repeat this pattern of 30 seconds of exercise and 10 seconds of rest for the remaining 10 exercises. Make sure to switch sides for the exercises that involve one arm or leg, such as push-up and rotation and side plank. - Cool down for a few minutes after completing the workout. You can do some gentle stretches, such as hamstring stretch, chest stretch, or quad stretch, or some deep breathing exercises. You only need your body weight, a chair, and a wall to do the 7 minute workout
One of the advantages of the 7 minute workout is that you don't need any fancy equipment or machines to do it. You only need three things: your body weight, a chair, and a wall. Your body weight provides resistance for the exercises that target your muscles, such as push-up, squat, and plank. You can adjust the difficulty of these exercises by changing your position, speed, or range of motion. For example, you can make push-ups easier by doing them on your knees or harder by doing them on one arm. A chair is used for two exercises: step-up onto chair and triceps dip on chair. You can use any sturdy chair that is stable and has enough height for you to step on or dip from. Make sure the chair is placed against a wall or another solid surface to prevent it from sliding or tipping over. A wall is used for one exercise: wall sit. You can use any flat wall that has enough space for you to lean against and slide down. Make sure the wall is clean and free of any objects or decorations that might interfere with your movement or cause injury. Where can you download the 7 minute workout app and how to use it?
There are many versions of the 7 minute workout app available for free or for a fee on various platforms
If you want to download the 7 minute workout app to help you with your exercise routine, you have plenty of options to choose from. There are many versions of the app available on different platforms, such as iOS, Android, Windows, Mac, or web browsers. Some of the most popular and highly rated apps are: - [The Official 7 Minute Workout]: This is the original app created by Johnson & Johnson based on the research by the Human Performance Institute. It features over 20 workouts with varying levels of difficulty and duration. It also allows you to create your own custom workouts and track your performance over time. It is free to download on iOS and Android devices. - [Seven - 7 Minute Workout]: This is a fun and gamified app that challenges you to complete seven minutes of exercise every day for seven months. It features over 200 exercises with animations and voice guidance. It also rewards you with achievements, badges, and lives that you can use to unlock new workouts and features. It is free to download on iOS and Android devices with in-app purchases available. - [Wahoo 7 Minute Workout]: This is a simple and user-friendly app that guides you through the basic 7 minute workout with clear instructions and timers. It features an option to connect with a heart rate monitor to measure your intensity and calories burned. It also syncs with other fitness apps such as Apple Health, MyFitnessPal, and Strava. It is free to download on iOS devices. The 7 minute workout app guides you through the exercises, tracks your progress, and customizes your workout based on your preferences
The main purpose of the 7 minute workout app is to make your exercise experience easier and more enjoyable. The app does this by providing you with several features and functions, such as: - Guiding you through the exercises: The app shows you how to do each exercise with images, videos , or animations. It also gives you voice cues and countdown timers to tell you when to start, stop, or switch exercises. It also plays music or sounds to keep you motivated and entertained. - Tracking your progress: The app records your workouts and shows you your statistics, such as how many times you completed the workout, how many calories you burned, how long you exercised, and how your fitness level improved. It also gives you feedback and tips to help you improve your performance and reach your goals. - Customizing your workout: The app allows you to choose from different workouts with varying levels of difficulty and duration. You can also create your own custom workouts by selecting the exercises, order, and timing that suit your preferences and needs. You can also adjust the settings of the app, such as the volume, language, or theme. Conclusion
The 7 minute workout is a convenient and effective way to exercise in a short time
The 7 minute workout is a great option for anyone who wants to get fit and healthy without spending too much time or money on exercise. It is a high-intensity circuit training program that targets all major muscle groups and provides various benefits for your physical and mental well-being. It can help you improve your fitness, lose weight, and boost your metabolism in just seven minutes a day. You can download the 7 minute workout app to help you get started and stay motivated
If you want to try the 7 minute workout, you can download the app on your device and follow the instructions. The app will guide you through the exercises, track your progress, and customize your workout based on your preferences. You can choose from different versions of the app that are available for free or for a fee on various platforms. The app will make your exercise experience easier and more enjoyable. FAQs
Is the 7 minute workout enough to get in shape?
The 7 minute workout can help you improve your fitness and health, but it may not be enough to get in shape if you have specific goals or needs. For example, if you want to build more muscle mass, increase your endurance, or train for a sport, you may need to do more than just the 7 minute workout. You may also need to follow a balanced diet and a healthy lifestyle to support your exercise routine. How often should you do the 7 minute workout?
The 7 minute workout is designed to be done every day, but you can adjust the frequency based on your schedule and fitness level. You can do it once a day for maintenance, twice a day for improvement, or three times a day for challenge. You can also do it every other day or a few times a week if you have other workouts or activities that you do regularly. However, you should not do it more than thre