7-Minute Workout

This workout is based on the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal! It's a quick high intensity (max effort) workout that delivers the exercise benefits you'd expect from a long run & gym session! This HIIT workout includes body weight exercises, plus a few that utilize a sturdy chair, bench & wall.

Exercises

Set 1: 2 round

Jumping Jacks

30 secondi

Rest

10 secondi

Wall Sit

30 secondi

Rest

10 secondi

Push-Ups

30 secondi

Rest

5 secondi

Crunches

30 secondi

Rest

10 secondi

Step Ups

30 secondi

Rest

10 secondi

Squats

30 secondi

Rest

10 secondi

Tricep Dips

30 secondi

Rest

5 secondi

Elbow Plank

30 secondi

Rest

10 secondi

Traveling High Knees

30 secondi

Rest

10 secondi

Tricep Push Ups

15 secondi

Alternating Side Planks

15 secondi

Rest

10 secondi

Right Half Side Plank

15 secondi

Left Half Side Plank

15 secondi

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Scientific 7-Minute Workout X2

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Allenamenti con lo stesso attrezzatura

Scientific 7-Minute Warm Up

7 min 55 sec, Intenso

7-Minute Workout

9 min 21 sec, Moderato

Ready Steady Go

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Bodyweight HIIT JRS

10 minuti, Intenso

Glutes and Thighs

16 minuti, Moderato

Mary fitness Assessment

18 min 15 sec, Principiante