The 7-Minute Workout

12 methods of exercise for the perfect workout.

Jumping jacks: Stand with your hands at your sides and your feet together. Jump up and spread your feet out as you simultaneously raise your arms above your head. Without pausing, jump back to the starting position. Repeat for 30 seconds and then rest for 10 seconds.



Wall sit: Stand against the wall and bend at your hips and knees until your thighs are parallel to the ground. Hold this position for 30 seconds and then rest for 10 seconds.



Push-ups: Get down on all your hands and toes. Lift your knees; your body should form a straight line from your head to your ankles. Bend your arms to lower your body until your chest nearly touches the floor, then push back up to the starting position. Repeat for 30 seconds and then rest for 10 seconds.



Crunches: Lie on the floor with your knees bent and your hands behind your head. Raise your head, shoulders and ribcage up as much as you can and then go back in the starting position. Repeat for 30 seconds and then rest for 10 seconds.



Stand facing a chair: Step up on the bench with your right leg, then your left leg, so that you’re standing with both feet on the bench. Step down with your right leg, then your left leg. Repeat for 30 seconds and then rest for 10 seconds.



Squat: Stand with your feet slightly wider than hip-width apart. Bend at your hips and knees to lower your body down; stop when your thighs are parallel to the ground, get back in starting position. Repeat for 30 seconds and then rest for 10 seconds.



Triceps dip on chair: Place your palms on the edge of a chair, with your back towards the chair. Push your body down the chair, supporting your weight with arms. Repeat for 30 seconds and then rest for 10 seconds.



Plank: Bend your elbows so that your elbows and forearms are resting on the ground. Your elbows should be directly below your shoulders. Hold this position for 30 seconds and then rest for 10 seconds.



Jog in place: Jog in place. The higher you raise your arms and knees the better it will be. Repeat for 30 seconds and then rest for 10 seconds, according to prevention.com.



Lunge: Stand with your feet hip-width apart. Take a big step forward with your right leg and lower your body until your right thigh is parallel to the ground. Step back with the right leg to return to the starting position. Repeat for 30 seconds alternating legs and then rest for 10 seconds.



Push-up and rotation: Start in a pushup position. Lower your body until it nearly touches the floor. As you push back up, rotate the right side of your body upward as you raise your right arm to the sky. Rotate back to return to original position. Repeat for 30 seconds, alternating sides and then rest for 10 seconds.



Side Plank: Lie on your left side and prop your upper body up on your left elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Stay in this position for 15 seconds, after that, switch to the right side and stay in position for 15 seconds.



Published in The Express Tribune, June 3^rd, 2014.

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