These 12 exercises can be easily done at home or elsewhere without any equipment and guarantee effective results. You don’t have to spend hours in the gym to achieve your desired weight loss goals. This workout plan is perfect for busy people who struggle to find time for exercising. Learn about this training plan validated by the American College of Sports Medicine scientific journal.
There are experts who argue that it is not necessary to spend hours in the gym to achieve visible results in record time. Here is the plan published in the scientific journal of the American College of Sports Medicine explained by Duarte Galvao, professor of exercise physiology at the Egas Moniz School of Health, which includes 12 exercises to do in just 7 minutes.
Now, here is how these exercises works: Each exericse needs to be done for only 30 seconds followed by a 5 seconds rest. If you follow this rule religiously, you will perform 12 amazing exercises in just 7 short minutes.
Exercise # 1: Jumping Jacks
With your feet at the width of your hips and arms at your torso, raise your arms and pull your legs out simultaneously. Return to starting postion again in a jump. Repeat for 30 seconds. To intensify the training jump higher and faster. To reduce the difficulty, if necessary, decrease the jump rate and its height. This exercise works the whole body.
Exercise # 2: Isometric Chair
With your back against the wall, lower your toso by flexing your knees and making a 90-degree angle with your legs. Hold position for 30 seconds breathing normally. To intensify the workout, force your legs against the ground. To reduce difficulty, use a more open angle on the knees. This exercise works on the lower limbs.
With your hands shoulder-width apart and tiptoe to hip-width, lower your torso by flexing your arms to a 90-degree angle. Go back up and repeat. To intensify the workout, lower your body beyond 90 degree to increase the tension time on the muscle. To reduce difficulty, support your knees on the floor instead of just the tip of your feet. This exercise works your upper body.
Exercise # 4: Arm-stretched crunches
Lying on your back and arms stretched out in front of you, raise your torso until your shoulder blades are off the floor. Descend down your body and climb backup. To increase difficulty level, increase the number of repetitions. This exercise works the core.
Exercise # 5: Climb the Chair
Stand straight and then climb onto a chair by lifting your body with the strength of just one leg. Descend back to the starting position. Make the movement with each leg alternately. To intensify the workout, work each leg unilaterally for 15 seconds. By doing this exercise you will be working the whole body.
Exercise # 6: Squatting
With your feet apart at the width of your hips and imagining that you are going to sit on a chair, go down until your thighs are parallel to the floor. Put your body weight on your heels and do not advance your knees beyond the tip of your feet. Return to starting position and repeat. The lower limbs and buttocks are the zone that this exercise work.
Exercise # 7: Tricyptic Depths
With your back to a chair, rest your hands at the end of the seat and stretch your legs. Sink your body down with your arms bending along with your elbows, and return to the starting position by repeating the movement. To reduce difficulty, decrease the range of motion, not fully flexing the elbows. This exercise works your arms, back & shoulder.
Exercise # 8: Plank
Lying down on your belly, raise your body by leaning only on your forearms and tiptoe. Keep the abdomen and glutes tight. Hold position, breathing normally. To intensify the training, place one foot over the other, reducing the support base. To reduce the difficulty, support the knees on the floor. This exercise works the core.
Exercise # 9: Running in place
Raise your knees alternatively without leaving the same place as if you are running at the same place without moving forward. To intensfiy this training, move faster. To reduce the difficulty level, make the movement more slowly. By performing this exercise you will be working the entire body.
Exercise # 10: Lunges
With your feet apart at the width of your hips and your hands resting on the waist, advance one leg. Look forward and lower your torso by flexing the knee of the front foot, without advancing beyond the tip of the foot and without supporting the back heel. Go back up and repeat, alternating the leg. To intensify the workout, work each leg unilaterally for 15 seconds. This will work the lower limbs.
Exercise # 11: Flexion and Rotation
Resting with your hands shoulder-width apart and tiptoe to hip width, lower your torso by flexing your arms to a 90-degree angle. Go back up and remove one hand from the floor, turning the torso until you align your arms. Rest your hand on the floor again and repeat the whole movement by alternating the arm. To reduce the difficulty, support the knees on the floor. This exercise works the whole body.
Exercise # 12: Sideplank
On the floor, with the torso aligned and support only with the forearm and feet, hold the position for 30 seconds, without blocking the breath. To reduce the difficulty, support the knees on the floor. This exercise work the core.