A quick seven-minute workout is just enough to target every muscle in your body to get you fit and keep you toned.
According to a 2013 study published in the American College of Sports Medicine’s Health and Fitness Journal, just a few high-intensity workouts that require no equipment and minimal space can produce molecular changes in muscle similar to going for a long run and lifting weights.
Now London-based personal trainers Maddy and Alex Weaver, dubbed the ‘Soul Sisters’, have created their own seven-minute routine for Daily Mail Online using the same concepts as the study to show how you can have a gut-busting Monday morning workout in the comfort of your own home.
Their regimen, made up of five workouts performed in 30 second intervals, includes popular workouts such as squats, jumping jacks and push ups that they say will give you a ‘full body blast.’
Maddy and Alex Weaver are London-based physical trainers who shared with Daily Mail Online their seven-minute full body workout
‘There’s very good evidence that high-intensity interval training provides many of the fitness benefits of prolonged endurance training but in much less time,’ said co-author of the study, Chris Jordan.
The authors added that just a few minutes of training at high-intensity close to your limit offers the same muscle changes as hours of running and other cardiovascular exercises.
The original workout consists of 12 high-intensity exercises that uses the body’s own weight which researchers said is similar to weight training.
Using the same high-intensity methods, Maddy and Alex said that their routine will quell the dread of a big, long workout.
They told Daily Mail Online: ‘The fact is just a few short minutes of exercise a day is all you need to get fit, keep fit and feel great.’
The Soul Sisters’ workout includes five exercises done in 30 second intervals to be repeated twice until the seven minutes is over.
They recommend doing these exercises three times a week for maximum results.
‘Good luck and most importantly have fun,’ the sisters said.
SQUATS TO WORK GLUTES AND THIGHS
They start with squats and reminded us to sit with the weight in the back of your heels and make sure your knees do not go over your toes
The Soul Sisters start their routine with squats.
They provide tips for proper form which include standing with feet shoulder width apart and sitting down with the weight in the back of your heels.
Then they instruct to drive back up squeezing your legs and abs and repeat this again for 30 seconds, adding to make sure the knees do not go over the toes.
Squats predominately work your glutes and thighs but abs, obliques, lower back and calve muscles all play a supportive role which offer a full body workout, they said.
WALK OUT PLANKS FOR YOUR ARMS AND ABS
The sisters’ routine includes five workouts done in 30 second intervals to repeat twice
Walking out into a plank impacts your arms and core.
Planks in general are considered one of the best exercises to strengthen and sculpt your core and waistline.
With the Soul Sisters’ workout, walking into the position engages your back arms, shoulders, glutes and hamstrings.
PUSH UPS FOR YOUR BICEPS AND TRICEPS
Push ups, both modified and not, and work your arms and abs
Push up cans be done both ways.
For a modified version, you can put your knees down and then lower yourself to the ground with your arms.
If you have more upper body strength, doing a push up on your feet will give your triceps and, biceps and chest an intense workout.
BICYCLE KICKS TO WORK YOUR CORE
All of their workouts require no equipment they say you’ll never need a gym membership
Alternating ab bicycles work your core.
The exercise lifts the torso and contracts the ab muscles similar to a standard crunch.
But by engaging your legs and alternating sides, the sisters say your targeting more muscles while exerting the same energy.
Do this for 30 seconds and then repeat in the second set.
JUMPING JACKS TO GET YOUR HEART RATE UP
Jumping jacks are the last workout to get your blood pumping and heart rate up
The last exercise is jumping jacks.
This workout is meant to get your blood pumping and heart rate up.
Jumping jacks, like any cardio, are good for the heart, protecting against heart disease, diabetes and obesity.
They also can improve endurance and stamina as well as promotes flexibility.
Once you’ve finished one set, repeat all five workouts and do so three times a week for the best results.