Can’t make it to the gym? Try the 7-minute workout!

| 2 min read

7 minute workout
Quick, intense and extremely effective, a high intensity circuit training (HICT) workout boosts metabolism, fights weight gain and tones muscles all in a matter of minutes. HICT along with high intensity interval training (HIIT) such as Tabata workouts have become increasingly popular due to their short time commitment, but long-lasting results.
As made popular by a New York Times article, the 7-minute workout from the Human Performance Institute (HPI) pushes every muscle group with constant movement in a circuit-like routine. During the course of the workout, you complete 12 exercises using only body weight, a chair and a wall.
Though one complete circuit is only 7 minutes, HPI recommends repeating the workout two to three times for a total workout time of closer to 20 minutes, which will provide more benefits.
What To Do:
For maximum results, the 12 exercises should be performed for 30 seconds in succession, with a 10 second break in between each move.
  1. Jumping jacks
  1. Wall sits
  1. Push-ups
  1. Abdominal crunches
  1. Step-up onto chair
  1. Squats
  1. Triceps dip on chair
  1. Plank
  1. High knees in place
  1. Lunges
  1. Push-up and rotation
  1. Side planks
The 7-minute workout is a great alternative to when you can’t make it to the gym. But for the days you are able to get there, save on your gym membership with Healthy Blue Xtras.
Photo credit: Lululemon

A Healthier Michigan is sponsored by Blue Cross Blue Shield of Michigan, a nonprofit, independent licensee of the Blue Cross Blue Shield Association.
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