Introductions

The 7 minutes workout is based on HICT (high intensity circuit training) which has
been proved the most “safe” effective, and “efficient” way to improve your muscles
and health.
It only takes you about 7 minutes and consist of 13 exercises. Each exercise takes 30
seconds with 10 seconds intervals between exercises. All you need is a chair and a wall.
Repeat for 2-3 sets accordings to your pace.
Designed by Jordan & Kilka, the 7 minute workout is a way for busy people to get in
shape quickly. It can be done anywhere.
The program trains the whole body by using your body weight as resistance. It really
works. As the author said “maximum results with minimal investment.”
1. Side Arm Raise
Stand with your feet shoulder width apart. Raise your arms to the sides at shoulders
height, then put them down. Repeat the exercise. Keep your arms straight during the
exercise.
2. Push-Ups
Lay prone on the ground with arms supporting your body. Keep your body straight
while raising and lowering your body with your arms. This exercise works the chest,
shoulders, triceps, back and legs.
3. Triceps Dips
For the starts position, sit, on the chair. Then move your hip off the chair. Slowly bend
and strecth yor arms to make your body go up and down. This is a great exercise for
the triceps.
4. Diamond Push ups
Start on all fours with your knees under your butt and your hands under your shoulders.
Make a diamond shape with your forefingers and thumbs together directly under your
face, then push your body up and down. Remember to keep your body straight.
5. Punches
Stand with your legs shoulder width apart and your knees bent slightly. Bend your
elbows and clench your fists in front of your face. Extend one arm forward with the
palm facing the floor. Take the arm back and repeat with the other arm.
6. Up and Down Plank
Start in the straight arm plank position. Then bend your right arm and place your
forearm on the ground with your elbow under your shoulders, then bend your left arm
and come down into the traditional plank position. Then reverse and come back to the
start positions. Repeat the exercise. Keep your body straight during the exercise. Inhale
when you come down and exhale when you come up. It`s a great exercise for the
quadriceps, triceps, and abdominal muscels.
7. Shoulder Stretch
Place one arm across your body, parallel to the ground, then use the others arm to pull
the parallel arm toward your chest. Hold for a while , switch arms and repeat the
exercise. Keep the inside arm straight during the exercise.
8. Arm Circles
Stand on the floor with your arms extended straight out to the sides at shoulders height.
Move your arms forward in circles, and then move backwards.
9. Reverse Push-Ups
Start in the regulars push-up positions. Lower your body down, then bend your knees
and move your hips backward with your arms straight. Go back to the push-up position
and repeat.
10. Punches
Stand with your legs shoulder width apart and your knees bent slightly. Bend your
elbows and clench your fists in front of your face. Extends one arms forwards with the
palm facing the floor. Take the arm back and repeat with the others arm.
11. One Leg Push-Ups
Start in the classic push-ups positions but lift one leg up. Then do a few push-ups and
switch to the others leg. This works on your lower-abdominal muscels.
12. Plank Taps
Start in the straight arm plank posiyions. Lift your right hand to tap your left shoulders.
Return to the start position and repeat with the other hand.
13.Triceps Stretch Left
Put your left hand on your back, use your right hand to grab your left elbow and gently
pull it. Hold this position for few seconds.
14. Triceps Stretch Right
Put your right hand on your back, use your left hand to grab your right elbow and gently
pull ut. Hold this position for a few seconds.

CONCLUTIONS
The 7 minutes workout is a fast and efficient way to lose weight and fat because
resistance trainings contributes significantly to fat burned during a workout.
HICT may be an extremely effictive and efficient means to increase an individual`s
V02 max, which can improve cardiopulmonary health.