7-Minute Total-Body Bodyweight Workout

You’ve heard by now about the controversial scientific 7-minute exercise routine. In that case, allow us to explain.

A study demonstrated how to exercise using only your body weight, a chair, and a wall to achieve the best outcomes in the shortest time.

7 Minute Bodyweight Workout

1. Jumping jack
 
7-Minute Total-Body Bodyweight Workout

 

Targets: Full body
 
Put your feet hip-width apart and stand. Jump with your feet wide while forming an X with your arms. Arms are lowered to the sides as you spring your feet back together.
2. Wall sit
7-Minute Total-Body Bodyweight Workout

 

Targets: Quads, hamstrings, glutes
 
Place yourself facing a wall. Slide your back down the wall while moving your feet away from it. Lower your body until your hips, knees, and ankles are at 90-degree angles. Maintain modest back pressure against the wall by engaging your core.
 

3. Push-up

 
7-Minute Total-Body Bodyweight Workout

 

Targets: Chest, shoulders, triceps, abs
 
Wrists beneath shoulders, core engaged, start in a high plank position. Maintain a straight line with your legs, hips, and back as you lower your chest to the ground. To push back up, press your palms together.
 

4. Crunch

 

Targets: Abs
 
With your knees bent and your arms extended toward your feet, lie faceup on the floor. Lifting shoulder blades off the ground and slightly forward requires pressing down on the floor and engaging the core.
 

5. Step-up

 
7-Minute Total-Body Bodyweight Workout

 

Targets: Quads, hamstrings, glutes, abs
 
Lift your right foot onto the seat of a chair or stool as you stand facing it. As you lift your body into the chair and balance on your right leg, press against the heel of your right foot. Lower yourself back to the ground gradually. Repeat while changing legs. Alternate for a while more.
 

6. Squat

 
7-Minute Total-Body Bodyweight Workout

 

Targets: Quads, hamstrings, glutes
Standing with feet just wider than hip-width, knees over ankles, and hips stacked over knees. Hinge at the hips before sending them back.
To lower your body, bend your knees. While lowering to at least 90 degrees, keep your chest raised. Repeat after me.
7. Triceps dip
 
7-Minute Total-Body Bodyweight Workout

 

Targets: Triceps, abs
 
Place your hands on the edge of the chair, just outside your hips. Step out with your feet, slide off the chair, and straighten your arms.
 
As you lower your torso, bend your elbows until your arms are roughly 90 degrees bent. To get back to the beginning position, push into the chair.
 

8. Plank

 
7-Minute Total-Body Bodyweight Workout

 

Targets: Abs, arms, glutes
 
Hands should be just beneath shoulders. To stabilize your body, contract your glutes and engage your core. Maintain a neutral spine and neck. The head and back should be in alignment. Hold.
 

9. High knees

 
7-Minute Total-Body Bodyweight Workout

 

Targets: Legs, abs
 
Put your feet hip-width apart and stand. Lift and lower one knee at a time, as if jogging in place, by engaging your core and using your lower abs.
 
Kneel with your thighs parallel to the ground and try not to sag back. As quickly as you can, switch your legs while remaining on your toes.
 

10. Lunge

 
7-Minute Total-Body Bodyweight Workout

 

Targets: Quads, hamstrings, glutes
 
Become tall. Take a large step forward with your right leg, lowering your body until your right shin is vertical and your right thigh is parallel to the floor. The right knee shouldn’t extend past the toe.
 
To drive back up to starting position, press onto the right heel. On the other side, repeat. Legs are still being alternated.
 

11. Push-up with rotation

 
7-Minute Total-Body Bodyweight Workout

 

Targets: Abs, chest, glutes, shoulders, triceps
 
begin with a high plank. To do a push-up, squat down toward the floor before pushing yourself back up. Turn your torso to the left and shift your weight to your left arm.
 
Hips up, and hold the side plank position for one count. Push up, then return to starting position and repeat on the right side. Alternate for a while more.
 

12. Side plank

 

 

Targets: Obliques, hips, arms
 
Stack your feet and legs as you lay on your side. Lift your hips, stack your feet, and support your upper body with one elbow. To keep the body and hips in a straight line, push the forearm into the floor. Hold.
 
Related article: 10 Bodyweight Exercises to Gain Muscle Mass at Home