THE SCIENTIFIC 7-MINUTE FULL BODY WORKOUT YOU CAN DO AT HOME

The “Scientific 7-Minute Workout” is a high-intensity interval training (HIIT). HIIT workouts have been shown to burn more calories than traditional workouts, and burns more body fat in less time. This routine combines the best 12 exercises. Do each for exercise for 30 seconds with a 10 second rest in between in order for the workout to be effective. It is recommended to always keep your abdominal muscles contracted in every exercise and in every position as well.

1. JUMPING JACKS (TOTAL BODY)

Stand with your feet about hip-width apart, a slight bend in your knees and your arms down by the side to start the basic jumping jack. Jump, raise your arms overhead and spread your legs out to the sides. Without pausing, quickly return to the starting position. Repeat continuously for 30 seconds without pausing between jumps.

2. WALL SIT (LOWER BODY)

Stand with your back flat against a wall. Place your feet out about about 2 feet in front of you. Feet should be hip-distance apart. Slide your back down the wall, bending your knees until they are bent at about a 90 degree angle. Hold this seated position for 20-30 seconds, contracting your abdominal muscle. Straighten your legs and come back to a standing lean against the wall.

3. PUSH-UP (CHEST, TRICEP, FOREARM AND SHOULDER)

Get into plank position, with your hands under but slightly outside of your shoulders. Begin to bend your elbows and lower your body until your chest nearly touches the floor. Your elbows will bend out to the side, not behind you. Now slowly push yourself back up to the starting position. It is important to keep your body in a straight line from head to toe without sagging in the middle or arching your back.

4. ABDOMINAL CRUNCH (ABS)

Lie on the floor with both knees bent and lock your palms at the base of your head to prevent a neck strain. Bend your knees with your feet on the floor. Now, lift your shoulders and upper back up and away from the floor with your face pointing toward the ceiling. Exhale as you come up as far as you can, hold for a second, then inhale as you return to the starting position. Repeat 15-20 times.


5. STEP-UP ONTO CHAIR (TOTAL BODY)

To start, place your entire right foot onto the chair. Press through your right heel as you step onto the chair, bringing your left foot to meet your left so you are standing on the bench. Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor. Repeat for 30 seconds.

6. SQUAT (LOWER BACK AND ABS)

Stand straight with feet hip-width apart. Raise your arms forward at the shoulder level. Keeping your upper body as straight as possible, move your hips as close to the floor as you can. Focus on your form and repeat the exercise by rising slowly to the original position. Repeat for 30 seconds.

7. TRICEP DIP ON CHAIR (TRICEP)

Sit on the edge of the chair with your feet together. Place your hands on the edge of the seat on either side of your thigh and keep your feet flat on the floor. Bend your elbows 90 degrees and lower yourself towards the floor. Straighten your arms, raising your body back to the start position. When you push yourself up, straighten your arms but don’t lock your elbows. Make sure your elbows are inline with your shoulders and go slowly enough so that it’s your muscles and not momentum doing the work.

8. PLANK (CORE AND ARM STRENGTH)

Step 1: Lie on your stomach on the floor and hold your elbows directly under your shoulders and place your wrists in line with your elbows.

Step 2: Push your body up balancing on the elbows (arms) and toes while contracting your stomach, tailbone and thigh muscles. Avoid pushing your hips up too high or letting them sag to the floor. Your body should form a straight line from your head to your feet.

Step 3: Breathe normally and hold this position for as long as you can.


9. HIGH KNEES/RUNNING IN PLACE (LOWER BODY)

Stand straight with the feet hip width apart, arms should be down by your side. Perform a typical running motion while lifting your knees high into the air, hip height is advisable. Ensure that your legs are at 90-degree angles when being lifted high into the air and point your toes forward in order to maintain the correct form. Do this for 30 seconds.

10. LUNGE (LOWER BODY)

Place the hands on the hips, pull the shoulders back and stand tall. Step forwards with your right leg and slowly lower the body until the front knee is bent to 90 degrees. The back knee should never touch the floor. Push yourself back up to the starting position as quickly but safely as possible. Repeat with the left leg. Do this for 30 seconds.

11. PUSH-UP AND ROTATION (CHEST, TRICEP, FOREARM AND SHOULDER)

Start in plank position. Perform a push-up, then shift your weight to one side, rotate your body and raise your arm. Return controlled to plank. Repeat on the other side. Continue, alternating rotation sides.

12. SIDE PLANK (UPPER BODY)

Lie on your right side while your legs are extended and your feet and hips resting on the floor on top of each other. Your right elbow should be directly under your shoulder. With your abdominals gently contracted, lift your hips off the floor. Hold for as long as you can and then return to the starting position. Repeat two to three times, alternating sides.