A chair, a wall and 7 minutes, is all you need to get going. As advantageous as a session of weight training and long run, this seven minute 12 exercise regime with 10 sec break in each, is independent of any gym equipment. What’s more, you can perform these exercises from the comfort of your home, workplace, hotel room or even a park. The circuit can be repeated two to three times for good results.
This 7 Minute Fix or fat firing High Intensity Circuit Training is a perfect workout regime for your busy routine:
1. Jumping Jacks – 30 second
Stand with your feet together and arms at the side. Now Jump with feet wide apart, as both your arms stretch out to your sides, and meet above your head.
2. Wall Sit Lower Body – 30 Second
Stand in a comfort position with your back against a wall, with your feet approximately shoulder width apart. Now, slowly slide your back down the wall to assume a position with both your hips and knees at a 90° angle.
3. Push Up (Upper Body) – 30 Second
4. Abdominal Crunch Core – 30 Second
Lie on the mat at your back. With hands behind head, keep the knees bent. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).EXHALE: Raise your chest until your shoulder blades lift off the floor.INHALE: Slowly lower back to floor.
5. Step Up Onto Chair – 30 Second
Place a chair in front of your body. Stand with your feet about hip-width apart, arms at your sides. Step up onto the seat with one foot, pressing down while bringing your other foot up next to it. Step back with the leading foot and bring the trailing foot down beside it to finish one step-up.
6. Squat – Lower Body – 30 Second
Stand with your arms straight. Now bend at your knees as if you were going to sit back in a chair.
7. Tricep Dip on chair – Upper Body – 30 Second
Use a bench or chair/table. Place your hands on the chair with palms down and your knuckles facing forward. Hands should be slightly closer than shoulder width apart. Lower your body by bending at the elbow. Exhale slowly as you bend. Straighten your arms out. This will push your body back up. Inhale slowly through your nose as you straighten your arm.
8. Plank – 30 Second
Start off on a mat in the push-up position. Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
9. High Knees/Jogging on the spot – 30 Second
Stand straight, lift the knees to the hip level. Bring your hands at hip level and try touching your knees to your hands each time you jog. Try bring the knees up towards the hands, rather than bringing the hands down to the knees.
10. Lunge Lower Body – 30 Second
Exert your weight on the heel of your front foot. Make two 90 degree angles with your legs, when you hit the bottom of your lunge. Your legs should always make 90 degree angle.Keep your upper body erect and shoulders vertical, while doing the lunges, so that there is no extra strain on any body part.
11. Push Up and Rotation – Upper Body – 30 Second
12. Side Plank Core – 30 Second
Lie on your right side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder. With your abdomen gently contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. Hold 20 to 40 seconds and lower. Repeat, alternating sides.
This intense 7 minute workout plan by celebrity trainer Kris Gethin claims to burn calories for up to 72 hours after finishing the exercises! This routine also increases cardiovascular fitness, and heart strength. All it needs is your commitment to consistency says the famous trainer who has trained several celebs including Hrithik Roshan and John Abraham.
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