The Easy 7-Minute Total Workout

#1 Simple ways to work out:

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. 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!

#2 Jumping Jacks

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.

Check the gif below:

#3 Wall Sit

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!

#4 Push-Up

Push-ups are performed by pushing your body up and down using your upper body and arm strength. Don’t forget to keep your abdominal muscles contracted throughout the exercise! To safely resume back to your starting position, slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.

#5 Abdominal Crunch

To begin this exercise, simply lay on the floor, facing up and with your knees bent. Next, curl your shoulders towards your pelvis. You can either place your hands beside your neck, resting gently behind your neck, or placed across your chest. It is important not to press heavily against your neck or chest though, as this can cause injury. Your lower back must remain resting against the floor. This allows your hip flexors to rest so all of the attention can be focused on your abdominal muscles.

#6 Step-Up Onto Chair

The step-up onto chair routine is super effective for your body. To perform the step-up onto chair exercise, position a sturdy chair in front of you. Stand with your feet about hip-width apart and your arms at your sides. Next, step up onto the seat with one foot and press down while bringing your other foot up next to it. Step back with the leading foot and bring the trailing foot down beside it to finish one complete step-up. Repeat this movement for at least 20 repetitions.

#7 Squat

To perform a proper squat, your feet should be flat on the ground, about shoulder-width apart. Point your feet slightly facing outward, rather than straight ahead. Never let your knees extend beyond your toes, as this will increase the likelihood of damage to your knees.

Keep your back straight and bend at your knees as if you were going to sit back in a chair. Don’t forget to keep your heels on the ground. Thrust your hips forward and pull in your abs whilst keeping your back only slightly arched. Slowly lower your body so that your legs are almost parallel to the floor.