The 7 min
workout
routine

Lazy ones, this is your wake-up call!

Discover a 7 min circuit of exercises that only use your body weight, a chair, and a wall, you perform high-intensity work that allows you, according to science, to meet all the necessary athletic demands

We read the other day in a newspaper that science has created an effective and sufficient 7-minute workout routine to make you feel like a distant cousin of Superman or Superwoman (very distant, but still somewhat familiar).

Our next step was to ask a trainer and find out if it was true, and EUREKA! It seems that it is!!!!

In this circuit of exercises that only use your body weight, a chair, and a wall, you perform high-intensity work that allows you, according to science, to meet all the necessary athletic demands, not only to avoid becoming a couch potato but also to stay in shape!!! Idyllic, right? No bargaining allowed… It’s either 7 minutes or nothing.

The essentials: dedicate 30 seconds to each of the 12 exercises and rest for about 10 seconds between them without changing the order:

1. Jumping jacks.
2. Wall-sit squats.
3. Push-ups on the floor.
4. Abdominal crunches.
5. Step-ups and step-downs from a chair.
6. Squats without a wall.
7. Tricep dips on a chair.
8. Plank.
9. Alternating knee raises.
10. Lunges.
11. Push-ups with rotations.
12. Side plank.

It turns out there are even apps to help you keep up with it! Meanwhile, if you have doubts about squats, we recommend going to YouTube where you’ll find many videos of more than 7 minutes that will explain how to do them.

Give it a try and let us know how it goes!

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