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Scientific 7-Minute Workout

Intense   7 minutes

Target Areas: Full Body

Equipment: Wall, Box / Step, Bench

Scientific 7-Minute Workout
Tags
Home Gym Workouts Full Body Workouts Wall Workouts Box / Step Workouts Bench Workouts
Description

This workout is based on the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal! It's a quick high intensity (max effort) workout that delivers the exercise benefits you'd expect from a long run & gym session! This HIIT workout includes body weight exercises, plus a few that utilize a sturdy chair, bench & wall. The human body is the best work of art AND science!

Exercises

Set 1: 1 round
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
30 seconds
Rest
Rest
10 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
10 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
30 seconds
Rest
Rest
10 seconds
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
30 seconds
Rest
Rest
10 seconds
Step Ups
Step Ups
30 seconds
Rest
Rest
10 seconds
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
30 seconds
Rest
Rest
10 seconds
Bench Dips
Bench Dips
30 seconds
Rest
Rest
10 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 seconds
Rest
Rest
10 seconds
Traveling High Knees
Traveling High Knees
30 seconds
Rest
Rest
10 seconds
Push-Up and Rotation
Push-Up and Rotation
30 seconds
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Rest
10 seconds
Right Half Side Plank
Right Half Side Plank
15 seconds
Left Half Side Plank
Left Half Side Plank
15 seconds

Workout Discussion

30 Jul
At leas three in a row for an moderate exercise
20 Apr
Could have been longer, maybe another round after completing the exercises.
06 Sep
i would like more vocal indication, expecially for the transition from an exercise to another. thanks
05 Jul
@Kermit M If you think being sick is a lame excuse to not workout, you're lamer.
29 Dec
@mah tt
09 Aug
Do you think I could lose weight doing it every day with a healthy diet?
05 Jun
Great 😽😽😽
28 Feb
great warm up
17 Sep
Is it ok to do this as a warmup? Or is it too much for warmup?
01 Sep
A great #noexcuses workout. When short on time, not feeling well, or any other lame excuse, I love feeling the boost from this quickie. Thanks #skimble
All comments »

Appears In

interval timers
HIIT
full body
Full Body
fitness tests
Fitness Tests
bodyweight
Bodyweight
toning
Toning

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Rep Fitness AB-511 Adjustable Weight Bench
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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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