Free 7 Minute Workout - weight loss, HICT App

Free 7 Minute Workout

Scientifically proven to assist weight loss and improve cardiovascular function.

• JUMPING JACKS
• WALL SIT
• PUSH-UPS
• ABDOMINAL CRUNCHES
• STEP-UP ONTO CHAIR
• SQUATS
• TRICEPS DIPS ON CHAIR
• PLANK
• HIGH STEPPING
• LUNGES
• PUSH-UP AND ROTATION
• RIGHT SIDE PLANK
• LEFT SIDE PLANK

JUMPING JACKS
Start with your feet together and your arms by your sides, then jump up with your feet apart and your hands overhead.

Return to the start position then do the next rep. This exercise provides a full-body workout and works all your large muscle groups.

STEP-UP ONTO CHAIR
Stand in front of a chair. Then step up on the chair and step back down.

The exercise works to strengthen the legs and buttocks.

PUSH-UPS
Lay prone on the ground with arms supporting your body.

Keep your body straight while raising and lowering your body with your arms.

This exercise works the chest, shoulders, triceps, back and legs.

ABDOMINAL CRUNCHES
Lie on your back with your knees bent and your arms stretched forward.

Then lift your upper body off the floor. Hold for a few seconds and slowly return.

It primarily works the rectus abdominis muscle and the obliques.

PLANK
Lie on the floor with your toes and forearms on the ground. Keep your body straight and hold this position as long as you can.

This exercise strengthens the abdomen, back and shoulders.

TRICEPS DIPS
For the start position, sit on the chair. Then move your hip off the chair with your hands holding the edge of the chair.

Slowly bend and stretch your arms to make your body go up and down. This is a great exercise for the triceps.

SQUATS
Stand with your feet shoulder width apart and your arms stretched forward, then lower your body until your thighs are parallel with the floor.

Your knees should be extended in the same direction as your tiptoes. Return to the start position and do the next rep.

This works the thighs, hips buttocks, quads, hamstrings and lower body.

BIRD DOG
Start with your knees under your butt and your hands under your shoulders.

Then stretch your right leg and left arm at the same time.

Hold for five seconds, then go back and repeat with the other side.

MOUNTAIN CLIMBER
Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.

This exercise strengthens multiple muscle groups.

SIDE LUNGES
Stand straight with your feet together. Move your right leg to the side, then lower your body while keeping your left leg straight.

Go back to the start position and switch to the other side. Repeat the exercise 10-15 times for a set.

PUSH-UP & ROTATION
Start in the push-up position. Then go down for a push-up and as you come up, rotate your upper body and extend your right arm upwards.

Repeat the exercise with the other arm. It's a great exercise for the chest, shoulders, arms and core.

WALL PUSH-UPS
Stand in front of a wall one big step away from it. Then put your hands out straight towards the wall and lean against it.

Slowly bend your elbows and press your upper body towards the wall. Push back and repeat the exercise.

Remember to keep your body straight.

STRAIGHT-ARM PLANK
Start in the push-up position, but keep your arms straight. This exercise strengthens your abdomen and back muscles.

REVERSE CRUNCHES
Lie on your back with your knees up at a 90 degree angle and your hands behind your head.

Lift your upper body and thighs, and then stretch out. Repeat this exercise.

ALTERNATING LUNGES
Stand with your feet shoulder width apart and your hands on your hips.

Take a step forward with your right leg and lower your body until your right thigh is parallel with the floor.


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