7 Minute Total Exercise Routine • MetDaan

7 Minute Total Exercise Routine

Exercise Routine

No excuses. It doesn’t matter where you are. You can start today with this incredible 7-minute exercise plan. You don’t have to spend money on the gym or to come up with excuses that you don’t have time to get there. You don’t even need  special gym equipment. All you need is your will, a chair, a wall and your own body weight.


This workout combines the best ten exercises to burn calories and stay fit and strong. You should do each for 30 seconds with a 10-second rest in between for the workout to be effective.


1. Jumping Jacks

Jumping Jacks

Stand up straight with your feet together and your arms at your side, then bend your knees slightly and follow this with a jump. In mid-jump, bring your legs out to the side about shoulder width or slightly wider. Raise your arms up as you are moving your legs outward.

2. Wall Sit


Stand approximately 2 feet in front of a wall and lean against the wall slowly. Begin to slide down the wall until your knees are bent at 9o degree angle,  like sitting in a chair. Keep this position for a minimum of 20 seconds or a maximum of 60 seconds.

3. Push-Up


With this exercise, you will target your pectoral muscles, triceps, and anterior deltoids. It’s simple, just push your body up and down using your upper body and arm strength. To do a correct push-up, you must raise your body up onto your toes, so you are balanced on your hands and toes. It is important to keep your body in a straight line from head to toe without sagging your torso or arching your back.

4. Abdominal Crunch

Abdominal Crunch

Lie on the floor, facing up, with your knees bent, then curl your shoulders towards your pelvis. You can either place your hands beside your neck, resting gently behind your neck, or placed across your chest. To perform a proper crunch, your lower back must remain resting against the floor allowing your hip flexors to rest so all of the attention can be focused on your abdominal muscles.

5. Step-Up onto Chair

Step-Up onto Chair

This exercise not only does it work on your abdominal muscles, but it also builds lean muscle mass, boosts your metabolism and helps in weight control.
Position a sturdy chair in front of you and stand with your feet about hip-width apart and your arms at your sides. Next, step up onto the seat with one foot and press down while bringing your other foot up next to it. Step back with the leading foot and bring the trailing foot down beside it to finish one complete step-up.

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