We all know the feel-push and the pull to want to move your body but more no wanting to suffer with a trip to the gym. After arguing about which class and which game to play, the exercise window is gone. These frustrating tensions are less common than during the holidays, when stressful activities are more frequent but less time-consuming. Fortunately, there is a small health tool that can fit any program: a 7-minute workout.
Well, it is not exactly a secret tool. The science-supported practice became a reality of exercise when the Johnson & Johnson Human Performance Institute published a series of 12 repetitions in 2014. Using regional higher education (HICT) and body weight only as a refusal, the goal was to create a time-conscious exercise where it was as useful as it was useful. It works by increasing your heart rate and cardio and focusing vigorously on the upper body, lower body, and peak for 30 seconds at a time — with 10 seconds ready for transition. The area can be repeated as many times as you would like, but one area lasts seven minutes and can help reduce body fat and promote heart health. (True, a long HIIT class can offer great benefits, but seven minutes is better than no.)
What may not be clear, however, is how the 7-minute workout changes. The 12 moves are usually offered in the same way: jumping jacks, pushups, boards, triceps dip, etc. Koma Dr. Chris Jordan, co-author of popular sports, made them easy to adapt to all fitness classes. For example, you can’t jump jacks? Try marching in its place. Difficult crossing on tricep dips? Try pushing the wall. Planning is not your thing? Try my favorite: swimmer (you sleep on your stomach). As long as you look at the three muscle groups alike (including cardio time) and push yourself for a total of seven minutes, you are gold.
Dr. Jordan and his teammates made 22 difference for 7 minutes of exercise. Scroll down for two 12-minute, 7-minute workout routines — the first “Tim Timer” and Johnson & Johnson “Super Hero” – to help you navigate your entire vacation. (Consider downloading an approved program for more information or completely modifying your workout.)
Advanced: Play Side by Side. Start by aligning your right foot with slightly bent knees. Walk three or five times faster to your left, stand up, and slightly straighten your left foot, then do the same on the right. Repeat for 30 seconds.
First: Go up. Climb to a reclining chair (make sure the whole foot is in the chair), lower to the floor, and repeat for 30 seconds. Change the leading leg.
2. Earthly Body
Advanced: Power Squat. Stand with your feet away from your shoulders. Hold the floor and keep the back road with your knees behind your toes. Jump up. Then repeat for 30 seconds.
First: Squat. Stand with your feet away from your shoulders. Press down. Keep your back foot and knees behind your toes as you push your heels. (You can use a chair to assist.) Repeat for 30 seconds.
3. High Body
Advanced: Superman Push-Up. Keep your hands longer than the width of the shoulders and feet on the floor and your body straight from head to heel. Lower your body until the knees bend at 90 degrees, keeping your large muscles. As you go down, bring your right leg up and bend your knee at our elbow, then back to where you started from pushing up. Repeat for 30 seconds, in different directions.
First: Kneel Push-Up. Placing hands at a distance from the shoulders and shoulders directly from the head to the knees. While maintaining your posture, lower your body until your knees bend at 90 degrees. Take a deep breath as you push yourself up and do not close your arms. Repeat for 30 seconds.
4. Paphata pa Chichewa
Top: One-leg bridge. Lie on your feet on the floor with your knees bent at 90 degrees. Raise your hips down until you are at a distance. Raise your right leg. Lower and raise the leg and lift for 15 seconds, then switch to the left leg.
First: Kneeling on the plank. Help yourself with your elbows and knees on the floor. Keep your hips and body straight from head to toe and hold for 30 seconds.
Top: Squat and Box. Stand with legs longer than shoulder width apart and repeat the squats while hitting the front for 30 seconds.
First: Marichi in Place. With your back straight, raise your knee as high as you can and shake your hands. Switch legs for 30 seconds.
6. Earth Body
Advanced: One-Leg Squat Touch. Start by aligning your left foot with your slightly bent knees. Hold the floor by bending your left knee and hips. Keep your left knee behind your toes and your right leg behind you as you hold the floor with your right hand. Return to starting position and repeat for 15 seconds on each side.
First: Chair-Assist Split Squat. Keep your back knee behind your toes and bend your back knee as you kneel down holding the top of the chair. Squat on each side for 15 seconds.
7. High Body
Top: Hindu Push-Up. Start with arms longer than your width, your feet on the ground, and your body like a pike (or lower dog). Tie your hips as you jump with your head down, forward, then up as you lower your hips to the ground (similar to Chaturanga). Return to starting position and repeat for 30 seconds.
First: Kneel Pushing Up. Start with arms outstretched and shoulders apart. Your body is straight from your head to your knees. Lower your body until the elbows are 90 degrees. Change sides after 15 seconds.
8. Paphata pa Chichewa
Top: Breaking Bike. Lie on your floor with your feet flat on the floor and your knees bent. With your hands behind your head, hold your abs and rotate the torso to each side, touching each elbow to the other knee. Use the walking motion with your legs and sit up straight while shaking for 30 seconds.
First: Kneeling Along Plank. Start at your right hand, supporting yourself with your right hand and forearm. Keep your feet and knees down. Lift your body, keep it straight from head to toe, and hold for 30 seconds. Change sides after 15 seconds.
Top: Side-to-Side Hop. Start by settling on your right foot. Quickly jump one side to the other with your left and right foot, and pause to slow down, for 30 seconds.
First: Stop with the Box. Stand with your feet slightly wider than the width of your shoulders and slightly bent knees. Keep your hands in front of your chest, and rotate your forearms vigorously for 30 seconds to increase your heart rate.
10. Earth Body
Top: Chair Split Squat. Stand with one foot slightly forward and the other foot behind the chair with both knees slightly bent. Hold the floor and keep your back straight with your front knee behind your toes. Repeat for 15 seconds on each side.
First: Reverse Lunge. Stand with feet and hands on hips. Walk one foot behind you and kneel down using your knees and hips. Keep your back knee behind your toes and your back straight. Switch sides for 30 seconds.
11. High Body
Advanced: Grasshopper Push-Up. Start with your arms wider than shoulder width and feet on the floor. Lower your body until your arms bend at 90 degrees. At the same time, raise your right leg down and bring your right knee to the left elbow as you lower. Return to starting position and repeat, rotating side for 30 seconds.
First: Push Up Assisted Chair. Start with your hands securely on the seat and your feet on the floor. Lower your body until your arms bend at 90 degrees, then pause as you push up, with a 30-second repetition.
12. Paphata pa Chichewa
Top: Superman. Lie on the floor with your arms and legs outstretched. Hold your back, and raise your arms, legs, and chest slightly down. Go back down and repeat for 30 seconds. Look at squeezing your middle muscles.
First: Swimmer. Lie on the floor with your arms and legs outstretched. Hold your back, and raise your left arm and right leg from the floor. Switch with your right hand and left foot, then repeat for 30 seconds. Focus on squeezing your middle muscles.