GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

June 10, 2015 By ASHWINI PRAKASH CHAUDHARI Leave a Comment

7 Minute Workout

chair-dips-easy-women

Most of us are busy these days with no time left in hand to do regular workouts or any other daily activities. What do you mean by workouts? Spending an hour in gym or doing something on your own to be fit and healthy.

I have seen many people doing workouts in gym and spending hours there but, is it really worth it?

Getting into shape does not require spending hours in gym, FAD diet plans or using state of the art equipment. In fact, our own bodyweight is all you need to effectively exercise and achieve the shape you want. Bodyweight training works and it is inexpensive and convenient too. Let’s not make Work pressure as our excuse and find out a time either in the morning or evening for just 7 min workout.

7 min workout is a high-intensity interval training workout that includes prolonged endurance training which provides many of the fitness benefits in much less time. It directly targets the overall fitness. It helps in increasing metabolic rate. While doing the workouts your body releases the endorphin which helps to reduce stress.

This workout does not require equipment and you can use your own body weight, a chair and a wall, etc.

To burn the most amount of fat in the shortest amount of time, the following moves are best-

  1. Jumping Jacks- This classic cardio move is a great way to warm up and it beneficial for heart and lungs. It improves strength and endurance, increases the metabolic rate and burns calories.
  1. Wall Sit- Who needs a chair when there’s a wall? Wall Sits are great in working out the two groups of muscles in your thigh. Repetitions of Wall Sits would naturally give you thighs that can withstand prolonged strenuous activities.
  1. PushUp – Doing Pushups allow you to provide a full body workout, allowing you to access many muscle groups at once. You can work the quads, hamstrings, calves, chest, shoulders and arms all at the same time with a few pushups. You will notice that performing push up reps regularly will help you get a more toned chest, shoulders, forearms, upper arms and wrists. It stimulates the metabolism and blood circulation, allowing you to burn more calories throughout the rest of your workout.
  1. Abdominal Crunch – Crunches works on the rectus abdomen muscle. It is mainly just a core working exercise and burns less calories comparatively but, they move in a controlled manner, flexing and releasing the core muscles thus helping to build the abs.
  1. Step up onto Chair – This exercise is great for targeting your quad and gluteus maximus muscles, giving you strong, powerful legs.
  2. Squat – Squat exercises are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs. Squats are also a versatile exercise. Squats engage the core muscles of the body. The result is a tighter, flatter abdomen and a stronger lower back.
  1. Triceps dip on Chair – It is a triceps-strengthening and a most effective body-weight exercise. Dips target your triceps, the muscles on the back of your upper arm.
  1. Plank – The plank exercise helps to strengthen midsection, upper-body and lower-body muscles along the front of your body. Planks also strengthen inner core muscles that support your joints. It helps in reducing belly fat, reduce back pain. At a time, it works on all your core muscles.
  1. High Knees running in place – This is a nice warm-up. It is a great practice for runners and athletes to improve running form and develop lower body muscles. It also enhances your strength, speed, balance and flexibility. It provides you more energy, burns calories, builds muscles and enhances blood circulation.
  1. Lunges – The lunge is an easy-to-learn, safe and incredibly effective exercise. Lunges target the quadriceps, but involve additional muscles, including the glutes, hamstrings, calves and core muscles, making them an important exercise for toning the lower body.
  1. Push up and rotation – This exercise is great for building shoulder stabilization and strengthening your entire core. Don’t let your hips drop when you go into side rotation. Try to keep everything in a straight diagonal line throughout.
  1. Side Plank – It works your entire core, but particularly targets an often weak muscle called the quadratus lumborum. It helps to reduce risk for lower back pains. It improves your balance and structure.

The exercises should be performed in rapid succession, allowing 30 seconds for each with 10 secondss rest in between and proper warm up and stretching required.

Here you have to give only 7 mins to your health which is equal to 0.5% of your day to your body and you are done with your workouts.

Search

Recent Posts

  • Nikita Jain Battles A Rare Condition & Wins With The Right Coaching
  • Is Your Relationship Abusive?
  • Simple Ways to Overcome Depression
  • 4 Essential Vitamins That You Should Consume This Winter
  • Tired All The Time? Start With These Superfoods

Stay Updated

Archives

  • January 2021 (20)
  • December 2020 (27)
  • November 2020 (25)
  • October 2020 (27)
  • September 2020 (26)
  • August 2020 (26)
  • July 2020 (27)
  • June 2020 (27)
  • May 2020 (25)
  • April 2020 (26)
  • March 2020 (24)
  • February 2020 (22)
  • January 2020 (17)
  • December 2019 (21)
  • November 2019 (24)
  • October 2019 (25)
  • September 2019 (24)
  • August 2019 (18)
  • July 2019 (23)
  • June 2019 (22)
  • May 2019 (25)
  • April 2019 (24)
  • March 2019 (23)
  • February 2019 (21)
  • January 2019 (25)
  • December 2018 (17)
  • November 2018 (11)
  • October 2018 (12)
  • September 2018 (13)
  • August 2018 (23)
  • July 2018 (17)
  • June 2018 (23)
  • May 2018 (17)
  • April 2018 (28)
  • March 2018 (19)
  • February 2018 (14)
  • January 2018 (22)
  • December 2017 (16)
  • November 2017 (28)
  • October 2017 (22)
  • September 2017 (23)
  • August 2017 (10)
  • July 2017 (12)
  • June 2017 (13)
  • May 2017 (14)
  • April 2017 (9)
  • March 2017 (7)
  • February 2017 (7)
  • January 2017 (12)
  • December 2016 (10)
  • November 2016 (8)
  • October 2016 (9)
  • September 2016 (8)
  • August 2016 (13)
  • July 2016 (11)
  • June 2016 (10)
  • May 2016 (13)
  • April 2016 (18)
  • March 2016 (19)
  • February 2016 (8)
  • January 2016 (8)
  • December 2015 (6)
  • November 2015 (10)
  • October 2015 (8)
  • September 2015 (10)
  • August 2015 (14)
  • July 2015 (12)
  • June 2015 (15)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (10)
  • February 2015 (6)
  • January 2015 (13)
  • December 2014 (14)
  • November 2014 (12)
  • October 2014 (6)
  • September 2014 (16)
  • August 2014 (14)
  • July 2014 (9)
  • June 2014 (3)
  • May 2014 (8)
  • April 2014 (5)
Nikita Jain

Nikita Jain Battles A Rare Condition & Wins With The Right Coaching

The pandemic wasn’t easy on a lot of us. The entire lockdown, coupled with social distancing and movement restriction impacted a lot of people in different ways. A unique problem that one of our players Nikita Jain suffered from was Vocal Cord Dysfunction - a … [Read More...]

Mukul Bhartiya

Always Look At The Big Picture – Mukul Bhartiya User Journey

We often treat health as a one off objective but what happens once we achieve our goal? Do we fall back to our previous habits? While keeping health goals, it is important to always look at the big picture. While losing weight is a good target, being healthy should always be a lifelong goal! This […]

Rohit Khatri

Getting A Push To A Healthier Lifestyle – Rohit Khatri User Journey

The choices we make early in life often determine our current predicaments. Unhealthy choices always lead to unhealthy consequences. But it doesn’t have to stay that way. It is never too late to make a shift to healthier choices. Lifestyle diseases can be reversed and you can live a healthy and fulfilling life. When things […]

Nalin Talwar

Nalin Talwar Goes From Couch Potato To Fitness Freak!

Can you make a positive lifestyle change in just 3 months? Is it even possible? After completing 3 months with GOQii, our player, Nalin Talwar decided that it’s a good time to share his experience. He did face some unfavourable experience with the hardware but for most of it, his overall experience has been good. […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii