-
Select 12 exercises focused mostly on using body-weight as resistance
-
Select from a variety of exercises to work total body, lower body, upper body and core
-
Perform each exercise for 30 seconds of all-out effort
-
Rest for 10 seconds in between then move immediatly to the next exercise
-
One round is approximately 7 minutes and if given all-out effort is enough to see health and fitness benefits. If time allows, you can complete the series 2-3 times.
The 7 Minute Workout
This workout includes 12 exercises. Complete each exercise to your own abilities. Perform each exercise at all-out intensity for 30 seconds, rest for 10 seconds, and move on to the next exercise. Complete the entire series for an approximate 7 minute workout.
Jacks Arm Jacks or Jumping Jacks |
|
Wall Sit | |
Push Ups |
|
Figure Eights Seated or lying down; with or without weight |
|
Wheelchair Burpees Or traditional burpees |
Click HERE for a video. |
Chair Squat | |
Tricep Dips | |
Plank | |
Boxing Seated or standing; with or without weight |
|
Swings Seated or standing; with or without weight |
|
Rows Switch arms half way through |
|
Walk Outs Modified on knees |
Reference:
Kilka, B., & Jordan, C. (2013).High-intensity circut traning using body weight: Maximum results with minimal investment. ACSM'S Health & Fitness Journal,17(3),8-13.