Contents:
- Medical Video: 7 DAY CHALLENGE - 7 MINUTE WORKOUT TO LOSE BELLY FAT - HOME WORKOUT TO LOSE INCHES - START TODAY
- 12 types of exercises in 7 Minute Workout
- 1. Jumping jacks
- 2. Wall sit
- 3. Push-ups
- 4. Abdominal crunch
- 5. Step-up onto the chair
- 6. Squat
- 7. Triceps dip on chair
- 8. Plank
- 9. High knees running in place
- 10. Lunge
- 11. Push-up and rotation
- 12. Side plank
Medical Video: 7 DAY CHALLENGE - 7 MINUTE WORKOUT TO LOSE BELLY FAT - HOME WORKOUT TO LOSE INCHES - START TODAY
Interval training is the easiest and most effective exercise to maintain fitness. Brett Klika and Chris Jordan introduce "7 Minute Workout " in May 2013. The research team from The Human Performance Institute in Orlando, Fla., described 7 Minute Workout as a combination of 12 types of exercises carried out for 30 seconds, interspersed with 10-second breaks between one exercise and another.
Although this exercise is done in just seven minutes, the method used actually takes you out of your comfort zone. The more you get used to doing it, you have to increase the level of difficulty little by little.
12 types of exercises in 7 Minute Workout
1. Jumping jacks
Way to do jumping jacks:
- Stand up straight with your feet pressed and close your hands down on your right and left side.
- In one motion, jump your feet to the right and left side until your feet are wide open, and raise your hands above your head like clapping your hands.
- Return to the original position immediately.
The benefits:
Jumping jacks good for cardiovascular training and body strength. Moving your arms above your head and stretching your legs can increase your heart rate and stimulate blood flow throughout your body.
2. Wall sit
Way to do wall sit:
- Start by standing about half a meter from the wall with your back facing the wall.
- Slide your back down and stick to the wall until your legs bend at a 90 degree angle.
- Keep your shoulders, upper back, and back of the head straight against the wall.
- Both feet must be flat on the ground evenly.
- Hold up to 30 seconds (time can be extended according to ability).
Benefits:
Wall sit very good for building strength and endurance in lower body muscles.
3. Push-ups
Way to do push-ups:
- Start with your stomach on the floor with your hands slightly wider but in line with your shoulders, and keep your feet close together.
- Lift your body using your arms and let your weight be supported by your hands and the base of your toes (some are using your knees, according to your ability).
- The body must form a straight line from the shoulder to the ankle.
- Hold your stomach as tight as possible.
- Lower the body until the chest almost touches the floor, making sure your elbows are tucked near the torso.
- Stop for a while then return to the starting position.
Benefits:
Push-ups is an exercise to tighten the muscles of the arms, chest, triceps, and front of the shoulder.
4. Abdominal crunch
Way to do abdominal crunch:
- Lie on your back with your knees bent and your legs straight 90 degrees.
- Place your hands on your head, do not lock your fingers or push your head up.
- Push your back to the floor to involve the abdominal muscles.
- Slide the chin slightly so that it leaves a little space between your chin and chest.
- Start lifting your shoulders about 10 cm from the floor and keep your lower back on the floor.
- Hold for a moment above then slowly back down.
Benefits:
Crunch is a good exercise for building strong abdominal muscles. If done correctly and regularly, crunch can help you to improve balance.
5. Step-up onto the chair
Way to do step-up onto the chair:
- To start, place your entire right foot on a bench or chair.
- Press through your right heel when you step into the chair carrying your left foot.
- When you stand in a chair, go back to the starting position by lowering your right leg then the left leg so that both feet are on the floor.
- Repeat this method for up to 30 seconds (time can be extended according to ability).
The benefits:
This exercise can affect your back body and strengthen your hip muscles.
6. Squat
Way to do squat:
- Stand straight with your feet hip-width apart.
- Lower your body as far as you can by pushing your hips back (remember, not pushing your knees!).
- Raise your arms straight forward to maintain balance.
- The lower body must be parallel to the floor and the chest must be stretched, not bent.
- Then lift it briefly and return to the starting position.
Benefits:
Squat is a good exercise to train the lower body and core muscles, if you do this exercise regularly, you can tighten your thighs and buttocks and improve digestive circulation.
7. Triceps dip on chair
Way to do tricep dip:
- Press the bench with your body back to the bench.
- Hands should be shoulder width apart and fingers facing forward.
- Extend your legs forward until only the heels touch the floor.
- Slowly lower your body until the shoulder joint is below the elbow.
- Push it back up until your elbows stand almost straight and repeat the downward movement.
The benefits:
Tricep dip very good for strengthening your upper body and giving you muscle triceps.
8. Plank
Way to do plank:
- Start with the position of pressing the arms (not the palms) on the floor so that the weight rests on the arms.
- Bend your toes and your body should form a straight line from shoulder to ankle.
- Hold your stomach.
- Hold this position for up to 30 minutes (time can be extended according to ability).
The benefits:
Plank helps you to build strength in the core, upper and lower body. Other than that,plank can help increase flexibility by stretching the muscles and also improving posture.
9. High knees running in place
Way to do high knees running:
- Stand straight by opening your feet hip-width apart, looking straight ahead and your arms hanging down on the side of your body.
- Jump from one foot to the other by lifting your knee as high as possible or at hip level.
- The arm must follow the movement.
- Touch the floor / ground with your foot ball.
The benefits:
Cardio exercise will make the heart pump faster blood, if done regularly it will increase the flexibility and strength of the lower limbs.
10. Lunge
Way to do lunge:
- Place your hands on your hips, pull your shoulders back and stand upright.
- Move your right foot forward and slowly lower your body until your knees form a 90 degree angle.
- The left knee should not touch the floor.
- Push your body back to its starting position as fast and safe as possible, then repeat with changing legs.
The benefits:
Lunge is a body exercise that can increase muscle tissue, form the lower body, provide flexibility to the hips, and help strengthen the core of the body.
11. Push-up and rotation
Way to do push-up rotation:
- Do the same position as push ups.
- But when the body rises, turn your upper body right or left by stretching your arms up.
- Return to position push ups, then repeat.
The benefits:
Benefits push-up rotation equal to benefits push-ups but it will provide greater training in the chest, shoulders, arms and core muscles.
12. Side plank
Way to do side plank:
- Way to do side plank look like plank normal
- But the arm that rests on only one, if the arm rests on the left, the body is facing right and vice versa.
- The position of the hand above the waist.
The benefits:
Side plank can improve the stability of the spine and upper body. This exercise serves to improve the balance of the whole body.
READ ALSO:
- 4 Sports Moves to Tighten the Buttocks
- 6 Easy Moves to Help Get Slim Back After Childbirth
- 8 mistakes that are often made in forming a Sixpack Stomach
