How to Get in Shape 7 Minutes at a Time October 06 2014

It is difficult to budget time to a long workout or a trip to the gym each day. For people that are looking for a quick workout that they can do at home, High Intensity Interval Training (HIIT) can be a great option. HIIT is a popular form of exercise which pushes the body to maximum effort to achieve muscle fatigue and maximum oxygen use in a quick burst. Many popular HIIT workouts are designed to be completed in only 7 minutes. The great thing about these workouts is that users can choose to complete as many rounds as they want and no equipment is necessary. These workouts can be completed at any time, anywhere. This allows users to fit in a workout to even the busiest of schedules. One of the more popular workouts goes as follows:

The routine involves the following twelve exercises performed for 30 seconds each with 10-second rest/transition periods before the next move:

  1. Jumping jacks
  2. Wall sit
  3. Push-up
  4. Abdominal crunch
  5. Step-up onto chair
  6. Squat
  7. Triceps dip on chair
  8. Plank
  9. High knees/running in place
  10. Lunge
  11. Push up and rotation
  12. Side plank

Photo by Tallia22

This routine only takes 7 minutes to complete and intensity can be increased by performing more repetitions of some of the exercises in each time interval.

While you can track the time on your own. There are also free apps that help you keep track of time and lets you know which exercise is up next.

One app we have tested is for Android devices. It is called 7 Minute Workout and is available on the Google Play store: here


Enjoy your workout and let us know what you think!


Team JoeyBra