Think you haven’t got enough time to exercise? Think again!If you’ve got time to scroll through your Facebook feed, I guarantee you’ve got time for this supercharged workout. All you need is a chair, a wall and your body weight. With those three things, you’ll condense a long run and a round in the weight room to just seven minutes.
Intrigued? Of course you are!
You’ll be doing each exercise for 30 seconds. Rest for 10 seconds after each.
It’s important that you follow the order outlined below.
Step #1 – Jumping Jacks
This is a great whole-body exercise that will boost your cardiovascular health and increase blood flow to the various muscle groups you’ll be working out in the following steps.Stand with your feet together and let your hands hang down by your sides. In one motion, jump and extend your legs outwards while raising your arms above your head. Reverse this motion and jump back to the starting position.
Step #2 – Wall Sits
- This will strengthen your quads, glutes and calves. To perform a wall sit, begin with your back against a wall. Your feet should be two feet away from the wall.
- Slowly slide your back down the wall until your thighs are in a sitting position. Make sure your knees are right above your toes. Hold this for the full 30 seconds. Feel the burn. Love the burn.
Step #3 – Push Ups
- Push ups engage your core and increase arm strength.
- Begin by getting your body into a high plank position. Your hands should be directly under your shoulders. Make sure your feet are stable and tighten your core, as if you’re bracing for a punch.
- Lower your body, making sure your back stays flat. Your elbows should stay tucked in closely to your body.
- Repeat this as many times as possible for 30 seconds.
Step #4 – Abdominal Crunches
- As the name might suggest, this exercise will strengthen your abdomen.
- Begin by lying flat on your back. Place your feet flat on the ground and point them inwards so your toes touch. Next, place your hands on either side of your head and keep your elbows tucked in.
- Roll your shoulders off the floor, making sure you push down as much as possible with your lower back. Once you reach the apex, hold this for a second before lowering yourself and repeating the process for the full 30 seconds.
Step #5 – Step Ups
- Step ups will help strengthen and tighten your glutes.
- Grab your chair and place it against a wall so it does not move during the exercise. Begin by placing your right foot on the seat. Press down on your right foot and pull yourself up until both feet are resting on the chair.
- Then, lower yourself back to the floor and alternate – this time using your left foot to pull yourself up.
- Fit as many of these as possible into 30 seconds.
Step #6 – Squat
- If you’ve got knee and back pain, squats will help you strengthen those muscles.
- Begin by standing with your feet slightly wider than your hips. Point your toes slightly outward. Look ahead at a spot on the wall in front of you and stay focused on that spot for the whole exercise.
- Put your arms straight out in front of you, keep your back straight and push your butt back. Then, squat down slowly until your knees are in line with your feet. Your feet should not move at all.
- After squatting down, lift yourself back up and repeat.
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