The seven-minute interval workout involves intense activity.
The seven-minute interval workout involves very intense activity with brief periods of recovery. You perform 12 exercises for 30 seconds, resting for 10 seconds in between each exercise. Since the interval workout alternates between muscles in the upper and lower body, allowing the muscles further recovery time, the exercises should always be performed in a specific order. Some believe you can lose more fat with the seven-minute interval workout than with traditional resistance training. Regardless of whether that's true, you can definitely burn belly fat and lose weight with the seven-minute interval workout.
Perform jumping jacks for 30 seconds. Rest for 10 seconds.
Do wall sits. Stand with your back against a wall. Slowly bend your knees and take a step forward with both of your feet until your legs are bent 90 degrees. Hold for 30 seconds. Rest for 10 seconds.
Do pushups. Put your hands directly underneath your shoulders and toes on the floor with your body in a straight line. Bend your elbows and lower your body toward the floor. Straighten your arms and lift your body back up. Repeat for 30 seconds. Rest for 10 seconds.
Do crunches. Lie on your back with your knees bent and your feet flat on the floor. Put your hands on the back of your head. Tighten your abs. Lift your head and shoulders off the floor, up toward the ceiling. Lower your head and shoulders back down. Repeat for 30 seconds. Rest for 10 seconds.
Do step-ups. Stand in front of a chair. Step onto the chair with your right foot. Shift your weight to your right foot and step up onto the chair with your left foot. Step back down with your right foot and then with your left. Repeat for 30 seconds, always alternating the starting foot. Rest for 10 seconds.
Do squats. Stand with your feet hip-width apart. Put your arms out in front of you so they are parallel with the floor. Bend your knees and lower yourself toward the floor until your knees are bent slightly more than 90 degrees. Stand back up. Repeat for 30 seconds. Rest for 10 seconds.
Do tricep dips. Place your hands on the front of the seat of a sturdy chair or bench. Bend your knees 90 degrees. Lower your body down by bending your arms. Lift your body back up by straightening your arms. Do not use your legs to lift your body. Repeat for 30 seconds. Rest for 10 seconds.
Hold a plank position. Get into a pushup position, but with your forearms on the floor rather than your hands. Hold for 30 seconds. Rest for 10 seconds.
Do high knees in place. Stand with your feet together. Lift your right knee as high as you can. Lower your right knee. At the same time, lift your left knee as high as you can. Lower your left knee. Repeat for 30 seconds. Rest for 10 seconds.
Do lunges. Take a large step forward with your right foot. Bend your right and left knee 90 degrees. Push off your right foot and return to the starting position. Repeat for 30 seconds, alternating legs. Rest for 10 seconds.
Do pushups with a rotation. Perform a normal pushup. After lifting your body upward, shift your weight to your left hand and twist your body to the right, reaching your right hand into the air. Return to the pushup position to perform a pushup. Repeat on the other side. Continue alternating sides for 30 seconds. Rest for 10 seconds.
Do side planks. Lie on your left side on a mat. Place your left forearm on the floor, bending your left elbow 90 degrees. Lift your body up, forming a straight line. Hold the position for 15 seconds. Repeat on the other side.
If you have time and energy, repeat the interval two to three times. Warm up and cool down by walking or jogging for 10 minutes prior to and after this workout.
Talk to your doctor before starting a new workout routine.