What is the 7-minute exercise method?

The 7-minute exercise method is a set of high-intensity cyclic training that contains 12 important movements. Each action lasts for 30 seconds, and it is repeated 15~20 times. After completing an action, rest for 10 seconds before starting the next action.

It takes about 7 minutes to do such a set of actions.

Although this group of exercises is short in time, it is not small in intensity and will train all muscle groups in the whole body. Generally, when you do a set, you will obviously feel your breathing and heart beat faster.

Research shows that this high-intensity and limited rest design can bring more benefits in a shorter time than traditional exercise, and the metabolic benefits can last for 72 hours.

How to do 7-minute exercise?

1. Jump for 30 seconds (aerobic training)

Stand well, put your legs together and put your hands on your sides; Jump up gently, slap your hands up when your legs are open, similar to patting your head; Return to your original position, put your feet together and put your hands back to your sides. If the shoulder and neck are sore, just raise your hand to the shoulder position.

2. Sit against the wall for 30 seconds (resistance training)

Sit down slowly with your back against the wall; Keep back and thighs at 90 degrees, thighs and calves at 90 degrees; Keep your knees above your toes.

3. Push-ups for 30 seconds (resistance training)

Put your hands on the ground and keep your body in a straight line; When the body is pressed down, the shoulder joint is lower than the elbow joint; Girls can choose to kneel on the ground if their muscle strength is not enough.

4. Roll your belly for 30 seconds (core strength training)

Use the muscles of the abdomen to make the scapula leave the ground and make an angle of 45 degrees with the ground; The body does not need to sit up completely (not sit-ups); The quality of the action is more important than the quantity, so try to slow down; Don't use neck strength to pull up your body to avoid cervical spine injury.

5. Step on the stool/steps for 30 seconds (resistance training)

Step on a chair or step with one foot, and your body will naturally go up; Upper body straight; Alternate feet.

6. Squat for 30 seconds with bare hands (resistance training)

Feet are shoulder width apart; Slowly lower your hips and sit back; Keep your knees above your toes.

7. Flat support for 30 seconds (core stability strength training)

The elbow is supported on the ground, and the big arm and the small arm are at 90 degrees; Keep your body in a straight line; Clamp the buttocks and contract the lower abdomen.