You probably heard about some high-intensity interval training that blew up a few years ago. In fact, these “HIIT” workouts can be extremely beneficial and can achieve maximum results in the minimum amount of time.
Studies have shown that training at your maximum capacity leads to great cardiorespiratory benefits. Resulting in healthier cholesterol levels, lower blood pressure, and better blood sugar levels.
The following 12 exercises should be taken every day. Also, you should perform each exercise at a high-intensity effort for 30 seconds.
Here are the 7-minute workout exercises:
1. Jumping jack
Stand upright with your legs together, arms at your sides. Then, jump and open the feet and arms to form an X. Jump back to the initial position.
2. Wall sit
Lean back against the wall with your torso, and place your feet width apart. Lower your back down the wall, putting your body parallel to hips, knees, and ankles, forming a 90-degree angle.
3. Push-up
Start in a plank position, wrists under shoulders and core engaged. Then, lower your chest to the floor, while keeping legs, hips, and back in a straight line. When your elbows rich a 45-degree angle to your body, push yourself up.
4. Crunch
Lie with your back flat on the ground, with knees bent and arms reaching straight out. Contract your abs, and lift your upper body slightly forward.
5. Step-up
To start, place your entire right foot onto a chair. Then, press into the right foot and lift your body up, balancing on the right leg. Slowly return to the starting position. Switch legs and repeat.
6. Squat
Stand with feet just wider than hip-width, head facing forward and your chest held up and out. Bend knees to lower your body until your thighs are as parallel to the floor as possible. Rise and repeat
7. Triceps dip
Place your heels on the edge a chair and hold yourself up using your triceps. Walk feet out a few steps, slide butt off the chair, and straighten arms. Lower yourself until your elbows are bent between 45 and 90 degrees. Lastly, lift up and return to the starting position.
8. Plank
Place hands directly under shoulders. Engage your core and squeeze your butt muscles, while maintaining the head in line with the back. Hold position.
9. High knees
Stand with your feet hip-width apart. Lift up your left knee to your chest, as if running in place. Then, switch to lift your right knee to your chest. Alternate legs as fast as possible.
10. Lunge
Keep your upper body straight and engage the abs, go step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Repeat on the other side. Continue to alternate legs.
11. Push-up with rotation
With your back flat, slowly lower your body toward the floor. Do a push-up. Then, push back up and rotate your body 90-degrees from the floor, shift weight to the left arm and lift up your right hand. Return to starting position, perform a push-up and repeat on the right side.
12. Side plank
Start on your side with your feet together and one forearm straight under your shoulder. Press forearm toward the floor to keep the body and hips in a straight line. Hold.