7 MINUTES WORKOUT: 12 EXERCISES FOR AN EFFECTIVE RESULT - IN SHAPE

7 minutes workout: 12 exercises for an effective and quick result!

If you think you need hours and hours of daily training to get back in shape, get ready to change your mind! A brand new ultra-fast technique that promises to get you the desired results in just 7 minutes of training is becoming popular on social media. Could it be the one for you?
It is a targeted workout to burn fat and firm all muscle groups studied by some American researchers of the Human Performance Institute. And you know, fitness is really good for health!
Find out how it works and you will be able to show off a toned body, firmed buttocks and a much loved flat stomach.

The advantages of training at home

Only 7 minutes of your time to have well-being and tone: you practically have no excuses! In 7 minutes you can do a complete workout with the same results as long sessions in the gym. An intense but very short workout that will improve your silhouette. Arm yourself with goodwill and a stopwatch. Beyond this all you need to train is a chair and a free wall to lean on during the exercises and of course your iPhone.
Your home is a comfort zone where it is easy to feel at ease: you only need so little time for your training session that any moment of the day will be perfect! And if you want to improve your workouts and integrate them with new exercises, you can build your own fitness equipment too, discover all the cleverest ideas for losing weight!

How the 7-minute workout works

This workout is really simple. It consists of 12 exercises of 30 seconds each followed by mini breaks of 10 seconds. You don't even have to train every day, you just need to do your 7 minutes of exercises 3 times a week to show off a great body, firmed, toned and perfectly fit. On YouTube you will find the complete guide to perform your fitness exercises without making mistakes, but if you prefer to have your workout always with you, you can download one of the handy 7 minute workout apps to your iPhone.This type of training increases your heart rate and burns fat quickly, allows you to reduce weight and regain elasticity and to activate practically all the muscle groups at the same time. By continuing to read you will discover the twelve exercises that make up the 7 minute workout. Remember that for this training to be successful and give you great results, it is essential to be constant. It is also important to perform the exercises quickly and intensely.

Twelve exercises in 7 minutes

Start your app, off you go! First start the warm-up with Jumping Jacks: jumps with legs apart. The knees are slightly bent, from this position do regular hops with your legs apart. It is necessary to jump without pause for 30 seconds. The second exercise of the workout is dedicated to the legs and buttocks, is called Wall sit and consists in pretending to sit without a chair, leaning your back against the wall. Here, too, the position must be maintained for 30 seconds. In the next 30 seconds the training becomes more intense, we move on to push-ups. These pushups allow you to tone many muscle groups at the same time. Done? The workout continues with crunches, your 30-second session to get a flat stomach and bikini-proof abs. On your back, hands behind your neck, place your legs bent with your feet on the ground and lift yourself up by contracting your abdominal muscles.
Now it's time for the glutes. Exercise number 5 is the step up: the chair will be useful for you. Put your foot on the seat and squeezing your buttocks take a nice momentum and get on the standing chair. Switch legs every time you climb. The fatigue begins to make itself felt but you can't stop right now that it's the turn of exercise number 6, the squats. These exercises are essential for showing off toned and strong legs. With your legs slightly apart, bend your knees while keeping your back straight.
The 7 minute workout continues with targeted training for your triceps: the exercise chosen is the chair dip. Use the chair, stand with your back and place your hands on the seat, stretching your legs in front without curving your back. Before training your thighs, the eighth exercise awaits you, at very high intensity, a 30-second run on the spot with high knees: your heart rate will increase significantly.
To firm thighs and buttocks, now, nothing better than lunges. The program includes 30 very intense seconds. You can quickly do them standing up, with legs together following the directions in your Youtube video. Take a step forward by bending your knees and sinking towards the floor. Come on, there are only three exercises left (particularly tough) and then you will have completed your workout in 7 minutes. Now it's up to the planks, push-ups on the elbows to activate the abdominal muscles. This activity will make you strong and curvy, and above all toned and defined. Lean on the ground on your forearms, bend your elbows and hold the position as much as possible, then return to the starting position and repeat the exercise. Again push-ups, this time with one arm and one hand: they are fabulous for the waistline that will become thin and supple. Just make 5 on each side! The workout ends with the side plank, using a forearm as a support, lying on the ground on one side with one arm bent behind the head and always lifting the body only with the strength of the arm. Here too 5 times per side. This exercise strengthens the arms and makes them toned and well defined. End of training!

7 minutes: few but not for everyone!

This workout is particularly intense. You don't have to be captivated by the short duration because the effort you find yourself putting into such a concentrated workout is truly remarkable. If you are over 50, if you haven't exercised for a long time or if you have any health problems you can opt for a short but less intense workout, perhaps increasing your rest time a little and modulating the exercises to feel fatigue but never pain . Even doing the facilitated version consistently, you will always notice great improvements more gradually and you can gradually increase the intensity of your session.

If this very fast workout has conquered you, all you have to do is fasten your shoes, give your all for the next 7 minutes and gain the well-being and perfect shape you want!