Is it possible to get fit in less than 10 minutes a day? Yes. This science-approved 7-minute workout is all you need to quickly get in shape at home, without any equipment.
Research has revealed that brief high-intensity workouts rapidly lower blood sugar levels in individuals with type 2 diabetes, providing a possible solution for those who struggle to meet exercise guidelines.
The study found that 30 minutes of high-intensity interval exercise a week lowered 24-hour blood sugar levels, reduced blood sugar spikes after meals, and increased skeletal muscle mitochondrial capacity, a marker of metabolic health.
Learn how to stay fit with this 7-minute workout. It is easy to perform and it doesn’t take all your precious free time.
Here are the exercises along with the timings you need for the scientific 7-minute workout:
1. Jumping Jacks | 30 seconds
2. Wall Sits | 30 seconds
3. Push-Ups | 30 seconds
4. Abdominal Crunches | 30 seconds
5. Step-Up Onto Chair | 30 seconds
6. Squats | 30 seconds
Rest for 1 minute.
7. Triceps Dip On Chair | 30 seconds
8. Plank | 30 seconds
9. High Knees Running In Place | 30 seconds
10. Lunge | 30 seconds
11. Push-Up And Rotate | 30 seconds
12. Side Plank | 30 seconds
You can repeat this 7-minute workout as many times as you want. For faster results, I would recommend you perform this routine 3 days a week, 3-4 times per day.
In this awesome infographic inspired by the New York Times Magazine, you can visualize the moves involved in this quick HIIT workout along with a few tips and guidelines:
If you enjoyed this 7-minute workout, please share it with your friends and family. If you want to ask something or just to add your review, please leave a comment below. Stay fit!