7 Minute Workout - Free

News about the so-called Scientific 7-Minute Workout has been buzzing around the web like crazy for the last month. In fact, the story even made its way into newspaper headlines and many other top news sites. With this it's much easier to burn fat and get fit at short time

The workout was developed by The Human Performance Institute and requires only resistance from body weight, so you don’t have to purchase any fancy exercise equipment or visit a gym to get in shape.

Fortunately, we are here to help you to train with your Smartphone. We have created this app with descriptions and video of the 7-minute workout so you can see exactly what goes into the routine before you try the famous 7-minute workout.

7 minutes burn out have 12 workouts:

1. Jumping jacks (Total body)
Jumping jacks are a great all over body exercise that is good for cardiovascular and strengthening. The alternating action of the arms over head and the legs stretched out increases your heart rate therefore stimulating blood flow to a variety of muscle groups. There is no equipment needed to perform a jumping jack just some space.

2. Wall sit (Lower body)
Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart. Bending your knees, slide your back down the wall until your knees are at 90 degree angles.

3. Push-up (Upper body)
Don't need to join the Army to enjoy the many benefits of doing a proper push up. A basic push up is an effective way to strengthen the chest and arm muscles, and can be easily scaled as you get stronger.

4. Abdominal crunch (Core)
While crunches are fine, there are plenty of other ways to work the abs without doing a single crunch. In fact, crunches aren't even the most effective ab exercise. And, some of the best exercises for your core are done using your entire body, not just your abs.

5. Step-up onto chair (Total body)
Step exercises are ideal for building muscle in your lower body. At the same time, they burn calories for weight control. An exercise step is a basic tool for performing step moves, but you don't have to use one to benefit.

6. Squat (Lower body)
Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.

7. Triceps dip on chair (Upper body)
The triceps hold up your entire body weight and move through a full range of motion.


8. Plank (Core)
Planks look great on the surface. They apparently don’t have the downside of causing lower back pain. While planks certainly have their benefits–and they are superior to many core exercises–the misunderstanding of that research and went from an underrated exercise to one that is overrated.


9. High knees/running in place (Total body)
this is a nice warm-up (do it a bit slower then) and a good exercise to lose weight. You also can do it outdoors over a shorter distance. It can improve your flexibility and running pace.

10. Lunge (Lower body)
Although lunges are key for a toned backside and legs, there are slight differences in how to maximize effectiveness and prevent injury, it's important you know the specifics of each exercise and do them just right.

11. Push-up and rotation (Upper body)
Pushups are one of the basic and most common exercises for the human body. Pushups are not only great for your chest, but do a tremendous job of defining your abs, triceps, shoulders and torso.

12. Side plank (Core)
Builds strength and endurance in the core. This will help keep your lower back protected and stable during activities that require movement in the hips or back.

Try this most effective way to train and workout at home and lose fat fast