Looking for a way to work out effectively at home without exercise equipment? Johnson & Johnson’s totally free 7-Minute Workout app can help you do just that.
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The app (link at the end of the article) offers a 7-minute fitness program that combines aerobics and cardio for an effective workout that can be done even at home. It is based on a scientific approach called interval training. Despite the fact that the training takes a little time, the heart after it almost jumps out of the chest.
Developed by physiotherapist Chris Jordan, the app alternates between short and intense exercises with periods of rest. This is how it works.
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Johnson & Johnson 7 Minute Fitness Workout Home Exercise Set
Do each exercise for 30 seconds, taking 10 second breaks in between:
Jumping with legs apart and swinging arms in place. The exercise is used to train soldiers in the US Army. It improves physical endurance and develops muscle flexibility without requiring a lot of exercise space. Exercise is ideal for interval training, cardiovascular fitness, or as a warm-up for aerobic exercise.
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2. Squats against the wall
For this exercise, you need to lean against the wall and sit down so that your legs above the knee are parallel to the floor. Exercise increases strength in the lower body and improves balance. The main effect is on the muscles of the buttocks, calves and quadriceps.
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Take an emphasis lying on a flat surface, place your hands shoulder-width apart, point your palms up, feet at the width of the pelvis, rest your toes on the floor. One of the simplest and most effective exercises.
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Exercise for the abdominal muscles. Lying on the floor, take a sitting position. Don’t pull your head with your hands. Keep your elbows away from each other.
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5. Steps on the steppe
The exercise trains the gluteal muscles and thigh muscles. For the exercise, you need to stand on a bench or step.
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6. Air squats
Stand with your feet shoulder-width apart and turn your toes slightly outward. In the lower position, the hip joints should go below the knee, in the upper position, the knee and hip joints are fully extended.
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7. Squats with a chair
For this exercise, you need to place a chair behind your back, grab it with your hands and sit down a little.
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Lying on your stomach, tighten your legs and focus on your elbows. Exercise and all its varieties are among the five most effective exercises for training the central part of the torso, especially the abdominal muscles, and at the same time eliminates unwanted overloads on the spine. Use a mirror to make sure your body is parallel to the floor.
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9. Running in place
Exercise for training the heart and breathing, as well as the muscles of the legs. A good alternative to jogging.
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One of the most effective leg exercises. Engages the glutes and thigh muscles, mainly the quadriceps.
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11. Push-ups with body rotation
Take a prone position, place your hands about shoulder-width apart. Then squeeze out. At the same time, do not bend, keep your back straight. Push off the floor and roll over onto your left side, and raise your right hand to the ceiling. Exercise is good for the muscles in the arms and back.
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12. Side bar
The combination of the previous exercise and the plank. Raise your upper leg to complicate the task.
Download J&J Official 7 Minute Workout for iPhone and iPad (App Store)