WELCOME to the famous 7 minute low impact chair workout which combines high intensity full body exercises to boost metabolism, energy, and enhance health.
Have you heard of the famous 7 minute workout? A well known article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal taught 12 exercises using only body weight, a chair and a wall at a high-intensity effort lasting for 7 minutes. They claimed the short workout was based on science and essentially combined a long run and a visit to the weight room into about seven minutes of steady discomfort for maximum results.
The idea of a quick burn max return workout went viral and before you knew it, everyone in your network was doing the daily 7 minute workout. People loved it and claimed it brought incredible fitness benefits.
But what about those who couldn’t do high impact due to physical limitations? Were they set to be left out of the seven minute fun? Well thanks to this 7 minute low impact chair workout, you too can participate in the fun without the aches and pains that often come from high impact exercises. This routine is designed to help those with injuries or physical challenges reap the same health benefits in just seven minutes. I’ve carefully constructed this video to incorporate high intensity full body moves sequenced together to allow you to boost your metabolism, gain energy, and enhance your health.
These exercises should be performed in rapid succession, 30 seconds each, and the intensity should feel like an 8 on a discomfort scale of 1 to 10. Our seven minutes together should be uncomfortably challenging but the upside is, after seven minutes, you’re done. We have 14 exercises to move through together. Push yourself in every 30 second interval to go at a pace that is uncomfortably challenging and energizing to you. The more you practice the routine the more youll know how hard to push. Aim to complete the 7-Minute chair workout at least once every day. As with all workouts, it is imperative that you combine the workout with a balanced diet. Completing 7 minutes worth of exercise and then eating unhealthy foods probably won’t do anything for your health goals. So work on total health and wellbeing in addition to using this chair workout daily. Most importantly have fun and be proud of yourself for showing up for your health.
Famous 7 minute chair workout exercises:
- chair run
- goal post jacks
- punch kick forward
- side body stretch and reach
- shoot the hoop (arms back, calf raise and reach)
- seated bicycle crunch
- knee pulls
- touch downs
- forward punches
- jump rope
- cross body punch and tap
- star crunches
- Forward punch knees
- the wave
Alright my friend, are you ready to get fit as you sit in only 7 minutes?! Grab your chair and press play. Its time to DO THIS.
Famous 7 Minute Chair Workout
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Every step you take moves you forward. Keep it up my friend! Love sweating with you!
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