7 minute body transformation workout

7 Minute Body Changing Workout

6/27/2016

Can 7 minutes of working out change your body? According to research published in the American College of Sports Medicine's Health & Fitness Journal, it can. The science behind this 7 minute transformation is a series of exercises that use only your body weight and you giving it all you got. Basically, as with anything in life, if you half ass it, you won't get the result you are looking for.

This is a 7 minute HIIT (high intensity interval training) workout of 12 exercises that you do for 30 seconds followed by a 5-10 second rest. You only go through the sequence once. At 7 minutes, you could definitely do this at least 5 days per week. While this may seem relatively easy, I can assure you that it is not. This workout should have you feeling pretty unpleasant. Think about it - you are trading a 1 hour workout for a 7 minute condensed version. It should not feel good.

Below is a quick tutorial of the exercises as well as a video on how to perform each exercise correctly. For step ups and tricep dips, all you need is an elevated surface: stair step, porch step, chair, or some other elevated surface.

7 MINUTE BODY WEIGHT WORKOUT

PERFORM EACH EXERCISE CORRECTLY FOR 30 SECONDS
TAKE A 5-10 SECONDS REST
GO IMMEDIATELY TO THE NEXT EXERCISE
COMPLETE 1 ROUND

NOTE: Step ups are alternating each leg and side planks are 15 seconds per side.

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