The workout plans are designed in accordance with HICT (High-Intensity Circuit Training), which is a method of training involving both cardio and resistance training in a single workout. There are total 12 exercises consisting each of 30 seconds with a 10 seconds interval in between, this means a complete circuit consist of 7- minutes in total.
The workout plans are designed in such a way so as to balance your heart rate by making a perfect combination of a number of exercises involving upper, lower and core exercises to maintain the heart rate cycle yet strengthen your muscles.
Following is the list of exercises that are included in that 7-minute workout challenge.
- Jumping jacks Total body
- Wall sit Lower body
- Push-up Upper body
- Abdominal crunch Core
- Step-up onto chair Total body
- Squat Lower body
- Triceps dip on chair Upper body
- Plank Core
- High knees/running in place Total body
- Lunge Lower body
- Push-up and rotation Upper body
- Side plank Core
All you need is a wall, floor, and a chair. That’s it! And you can work out anywhere you want and have time.