7-Minute Total-Body Bodyweight Workout

 

The PERFECT At Home TOTAL Body Workout (Based on Science)

Video taken from the channel: Teachingmensfashion


 

Jillian Michaels Workout 7 Min Total Body Workout

Video taken from the channel: Jillian Michaels


 

7-Minute Workout: Total Body Fat Burning

Video taken from the channel: adidas Runtastic


 

7 Minute Workout to lose weight fast, burn fat and tone your body

Video taken from the channel: Lumowell


 

7-Minute Full Body At Home Workout (NO EQUIPMENT!!)

Video taken from the channel: BarbarianBody


 

Do THIS 7 Minute Body Weight Routine EVERY Day (No Equipment Needed)

Video taken from the channel: Teachingmensfashion


 

The Scientific 7 Minute Workout Video Bodyweight Only Total Body Workout

Video taken from the channel: FitnessBlender


YOUR 7-MINUTE TOTAL-BODY BODYWEIGHT WORKOUT. For this workout there are six exercises. Each exercise should be performed for 30 seconds, except for the long-lever front plank, which should be performed for one minute. While technique is important, you should go as fast as possible during the first five exercises.

The Scientific 7 Minute Workout Video — Bodyweight Only Total Body Workout. This is Fitness Blender’s take on the Scientific 7 Minute Workout! First, we wanted to test it out ourselves to see how challenging and effective it felt, and then we thought it might be nice to have a version on the web that gave a visual of how to do the workout. His 7-Minute Bodyweight Blast workout offers an equipment-free challenge—you’ll perform exercises that increase in difficulty with each round, so you’ll be gassed out in under 10 minutes.

Back in 2013, the American College of Sports Medicine’s Health & Fitness Journal published an article, “High-Intensity Circuit Training Using Body Weight: Maximum Results With Minimal Investment,” and the Scientific 7-Minute Workout was born. Well, this is Fitness Blender’s take on the Scientific 7-Minute Workout. The 7-Minute, Full-Body Workout That Really Works (It’s Scientifically Proven!) We are busy, busy people—but I’ll bet all of us can carve out seven minutes somewhere in our days, right?Combining exercises whenever possible helps you work more muscles in the same amount of time.

These hybrid moves allow you to get the benefit of six exercises in a workout that actually prescribes only three. How it works. This workout can be combined with the previous two for a three-day-per week program done in the order shown. This is the Advanced Bodyweight Workout (Do 3 Circuits): 10 One-Legged Squats – each side; 20 Bodyweight Squats; 20 Walking Lunges (10 each leg); 20 Jump Step-Ups (10 each leg); 10 Pull-Ups (or inverted bodyweight rows using your kitchen table); 10 Dips – Bar Stools; 10 Chin-Ups (or inverted bodyweight rows with underhand grip); 10 Push-Ups.

7 Minutes and 13 Moves Are All You Need for a Hard-Core Workout One foolproof way to make the most out of a super-short workout: Crank up the intensity. This HIIT workout. 30 Minute Bodyweight Workout (Total Body) June 8, 2020 by Nicole Leave a Comment. This 30 minute bodyweight workout uses the same structure as the quiet home workouts I’ve been posting over the last several months. The big difference is that we will be incorporating some jumping.

There are ways to modify if you’d rather keep all the. Total Body Workout Do you have 7 minutes to get a quick workout in? If you find yourself short on time but determined to get your workout in today, than this 7 minute total body workout is just perfect.

These 12 exercises are performed for 30 seconds each with 10 seconds of.

List of related literature:

Take an upper-body bodyweight exercise, such as a push-up or pull-up, and a lower-body bodyweight exercise, such as a lunge or squat, and perform the movements as slowly as you possibly can—it should take at least thirty to sixty seconds to get to the top of one rep and thirty to sixty seconds to return.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

This routine too can be done by working out all the body parts in a single day (3 days a week), or using the push-andpull method of training (4 days a week), or doing a single body part a day (5–6 days a week).

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

You can divide body parts in a three-day-split routine in a few different ways.

“Becoming a Personal Trainer For Dummies” by Melyssa St. Michael, Linda Formichelli
from Becoming a Personal Trainer For Dummies
by Melyssa St. Michael, Linda Formichelli
Wiley, 2004

• In the Strength Training Block (weeks 3-4), each day you’ll do four different exercises, 3 sets of 6-12 reps for each, at 3-minute intervals.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

To summarize, instead of performing 6 straight reps, you do 6 reps, rest for around 10 seconds, then 2 reps, rest for around 10 seconds, 1 rep, rest for around 5 seconds, and then one more rep to finish.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

For example, table 2.5 outlines a nine-week strength cycle for the bench press exercise.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Simply do one set of each of the following: ■ Upper-body pushing exercise (i.e., push-up, machine chest press, etc.), 5 to 10 reps often seconds up, ten seconds down ■ Upper-body pulling exercise (i.e., pull-up, seated row, etc.), 5 to 10 reps of ten seconds up, ten seconds down

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Intermediate: 3 (whole body) or 4 (split routine) days per week c.

“Sports Medicine: Study Guide and Review for Boards” by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
from Sports Medicine: Study Guide and Review for Boards
by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
Springer Publishing Company, 2011

You can do each of the workouts in this book in under an hour, and most take just 30 to 40 minutes.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

I used a routine that combines the double split routine and split routine in a six-day workout.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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60 comments

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  • Thank you so much. I can easily do this from home. I hope you do more of these quick HIIT workouts especially since we are all restricted to our homes! You are a true inspiration ❤️����

  • I just start today and I had a good feeling I will try to do it twice next week and now am just walking for 45min then follow same this exercise

    thank u very much bro

  • This isn’t an insult; she’s so long! I’m 4ft 11″ with T-rex hands and stubby legs, so some exercises tend to give me trouble to do, like the side plank thing: but I try my best. She’s awesome! She does it relatively effortlessly.
    Also, I tend not to like routines with more than two jumping components at a time; like here had a set of jumping jacks, because they hurt my breast to be honesteven with a bra. (Sorry if that’s TMI.) But this one looks great, I’ll definitely try it. Thank you all!

  • How about a full body workout (30 minutes) minimum for all who can’t afford your other workouts through this crisis we are being affected by, Although I do appreciate what you can give us. Cardio possibly? Just asking

  • I started doing this workout on 7/2. I’m 14 and 130lbs. Imma do this twice a day. I’ll come back later for an update on my progress.

  • Learned a lot about making video and idea from you brother. Keep up the good work! I too just started to make videos on youtube. Feel free to check them up and find flaws and suggestions:)

  • Hey Jose, stick to teaching men about fashion tips, you clearly know nothing on fitness and the knowledge you think you have is pretty dumb. Hey kids, if you are interested in fitness, go check out Jeff Nippard, Scott Herman, and Greg doucette. They actually do fitness for a living and know much more than the garbage man Jose

  • My family and relatives be ways going on about how I’m “so skinny” I have a flat stomach and I never manage to gain any weight and my figure doesn’t change. I’m the laziest person in the family and I eat the most especially unhealthy foods. Can someone tell me what’s going on? Why am I different from my family and friends Just curious ��

  • Ok, the title said that it’s a “Scientific” workout but where is the science in this? In the science article they tested the subject using a Sprint Interval Training (SIT). They defined SIT as all-out exercise bouts lasting 6 to 90 s interspersed with periods of rest of 1 to >5 times the duration of the exercise. So if you’re doing 30 seconds of exercise then you should get a rest of 30 seconds to 2.5 minutes of rest (not active rest) between bout, not 10 seconds of active rest. And where did they get this gimmick of 7 total minutes of exercise?

  • I like u workouts very much, u r so claim an nice. The way of exercise and break make it easy to get through. I dont have a lot of abo on youtube, but I want to support u, cause u are so sympathetic. Greets from the Austrian in Thailand

  • 4 mins in and he’s shitting bricks. This is one of the most funniest videos I’ve seen in ages. Teaching people how to burn 50 calories lol. Seriously, you’re better off walking for 10-15 mins and enjoy the fresh air.

  • Does Custokebon Secrets really help to lost crazy amounts of weight? I have read a lot of good things about this popular lose weight secrets.

  • Are you serious on losing weight? Then PhenQ Fat Burner is for you, FDA approved, with thousands of satisfied customers that are using this amazing product. To place your order, visit http://orderfatburner.mystrikingly.com/ #slimbody

  • Wow it’s a very good 7mins workout! I did it with you for 3 times and I am on fire! My heart beats and my sweat is not stoping���� thanks man

  • i’m trying to lose weight during quarantine so i’m pushing myself to do this workout fr ‼️ & im trying to drink more water and be overall more active ��

  • This workout is like for beginners to condition their lungs if you have never worked out ever. Its not many reps. Not much intensity. You only did like 12 pushups. Crunches you need tension at all time. Side planks you were too low to get work your obliques. 6 reps for step ups is too low. Squats you’re losing tension in your glutes and core. Going too forward and putting too much stress onto your back. And to build muscle you do multiple sets with 4 or 5 exercises. And not 12 different exercises. As you can see he has not much muscle mass.

  • I do this every week with you, yo brought me to sports in one week with this, I tried so many things for such a long time, this is fun thanks!

  • i do this most mornings, just one round for the fun of it but at a fast high intensity (she’s going medium). throughout the week i do other workouts, running and gym and playing soccer but i do this in the mornings cause it feels great to start the day so positively.

  • I have recently had a prolapse repair and vaginal hysterectomy. These exercises are not recommended for the likes of me. What can you recommend for me so not to have a recurrence of a prolapse? Thank you

  • Hi! I’ve been doing this exercise 4 rounds a day for 4 months. Along with proper diet, I lost 17 pounds and moved from being Obese Type I to having Normal BMI ^_^ Thank you!

  • day 1 done✔️(i do it easy?)
    day 2 done✔️(my arms hurt)
    day 3 done✔️(i dont eat sweet i dont drink cola and my stomach i see change i will do one more time tonight)
    day 3 tonight…..
    i will updating

  • I like this one! I love that she’s out of breath, and switches to easier style when she needs to, but she is still a BEAST for sure! Showing both the wrong and right way to do it, reminding you to land gracefully during high knees, after all, “it takes more strength to be graceful!” Amen sister! Lol ����

  • have a lot I have not seen your wonderful video with caused me a significant increase in weights ،what advise me,Mr dear trained ������������������✌����������������������������������

  • I love your workouts. I have several of your cds. I tend to fall off the wagon and put back the weight on due to work schedule. It sucks. Easy to put on but hard to take off.

  • For those in need of motivation to do this workout: 1:21 1:51 2:08. 2:13. 2:37. 3:15. 5:55 6:57 7:38 8:36

    Conclusion: it sucks

  • Wtf he gased out after that 7 min? What if he worked out like iron wolf? This workout focused on shoulders and core. What about the fuckin legs? My doctor coach greg was right. All I felt were my shoulders and bear claw muscles.

  • I attempted Chloe Ting’s 2 week shred challenge but felt it to be too much for me, so I opted for this instead and I feel like this is absolutely great for beginners (perhaps I felt this because I attempted the 2 week shred challenge for a few days) and I will continue doing this until I feel it is too easy for me.

    My height: 157cm/5’1-5’2

    My weight: 57kg/125lbs

    My diet: I don’t follow any specific diet regime, I eat somewhat healthy (with a preference of an array of veges and fruits) but I still do indulge in a number of unhealthy foods but in moderation.

    I will keep you updated:)

  • Thank you very much! I know this might be hard to do to keep the workout short, but would you mind adding more description to the things you are doing? I am blind, but I really love your workouts and would like to follow along the best I can. Thank you very much for considering.

  • I have a waistline of 38 inches because of CoVID ��
    I’ll try to lower it to my regular 32 inches.
    Will keep you guys updated for my 100 days! ��

  • This beta male got exposed by so many people. Stick to giving advice to boys on how to get dressed for school, whilst plugging in ads for shavers, you tool.

  • I’ve been trying to do the 7-minute workout with various “helper experts”. This is by far the clearest, most helpful one I’ve used. Love it!

  • https://www.amazon.com/Rich-Dads-CASHFLOW-Quadrant-Financial/dp/1612680054/ref=as_li_ss_tl?_encoding=UTF8&pd_rd_i=1612680054&pd_rd_r=a27030b9-ff1d-4867-a8c8-9741814b3297&pd_rd_w=hyLBp&pd_rd_wg=5HCD9&pf_rd_p=bdc67ba8-ab69-42ee-b8d8-8f5336b36a83&pf_rd_r=7D6MXN5HA6HKDNXYYV8K&psc=1&refRID=7D6MXN5HA6HKDNXYYV8K&linkCode=ll1&tag=141977-20&linkId=6ce61a2639c0df30b81eb3b42613bc52&language=en_US

  • Did all 5 rounds, but around 4-5 those 10 second breaks started slipping a little haha This one’s a killer. Thanks for the dope workout Jose!

  • Dude just stop the fitness stuff. You clearly don’t know shit about nutrition and being shredded, cause you are not shredded at all. I was waiting for this video from Greg on this bullshit you call fitness and nutrition advice, then Scott ripped you too. The first fitness video I saw from you long ago I just laughed. It’s honestly pathetic blatantly lying to people telling them all this stuff that isn’t gonna help them get, or stay, shredded at all.

  • I just do all this 5 days and a flow and I must say. This was hard but I did not stop. I been doing build weight training for 2 years now and it been an journey. I love it. Good video and keep them coming. Make them with different levels.

  • i did this 3 times and im SWEATING! it feels awesome. everybody stay motivated and try your best. its really worth giving it a shot.

  • Where do you get this low rise pants I love them. I do your revolution routine every day I’m already in level 10!!!! I can’t wait to be in level 12. I feel great �� thanks

  • seriously your saggy triceps would tighten right up if you did keto-u probably have atrophied muscle on the thighs too. Telltale signs of bad nutrition not lack of exercise.

  • It still surprises me, just how lot of people have no idea about Custokebon Secrets, despite the fact that lots of people get great result because of it. Thanks to my friend who told me about Custokebon Secrets, I have lost tons of weight with it without starving myself.

  • Hello… I really love all of your videos and i workout regularly but doing exercises that i get from here and there and i don’t know what to do exactly like how many times should i workout in a week? And what exercises should i do… I’m really lost can you help please?

  • I am 52 years old and never really exercised regularly. I tried this workout several times because Oof time constraints and no equipment. I couldn’t do all the movements, at least not properly. Any suggestions on how to modify this until I CAN do it, or how I can get similar workout? I did warm up and stretching before starting but my body and muscles are extremely tight and non-flexible. Thanks.

  • Thank you for this workout! Been staying home for a week now due to the corona crisis and was really needing something positive and healthy for my body!����❤️

  • Thanks for your demonstrations and varieties of exercises. I’ve been following your workouts for more than 4 months, and I feel great!

  • 7 min full body at home workout (no equipment) (2-3 rounds)
    30 secslow burpees
    30 secplank outward toe taps
    30 secpush-ups
    30 seclarge forward arm circles
    30 secRussian twists
    30 seclying X reaches
    30 secDouble squats
    30 secForward lunges
    30 secPush-up with pause
    30 secSupermans
    30 secSpeed squats
    30 secButt kickers

  • Coach Greg brought me here. But I still like Jose for fashion advice. As far as building muscle and lifting weights I don’t know if he is the right man but at least he puts in effort and is a motivated man ��

  • What are some ways to lost tons of weight? I read loads of great opinions on the net about how Custokebon Secrets will help you lost a ton of weight. Has any one tested out this popular lose weight method?

  • I’m just watching this and I’m already tired. Going to try it, but I think the first one is just going to be me exploding after the jumping jacks.

  • Thank you..this is very helpful.. u ecen show the easier option which is really…really helpful for me.. i want to stay active and lose some weight but my RA keep troubling me. I’m gonna try this and hope it’ll work for me. Thanks a lot.. ������

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  • I love this so much!! I am extremely overweight and am very insecure. I for once was able to stick to a routine that worked. I couldn’t even do pushups before and now I can. I been doing at least twice every day. It’s an awesome workout that works.

  • Nice workout. I do this as a follow up to 10 minutes of jump rope and I’m super tired, it’s a good routine for my beginner self this new year.

  • This is the video I’ve been looking for, I’ve lost quite a bit of weight but just looking for that routine to get rid of the last little bit, much appreciated

  • You really feel that your body is working, working hard because is tough and it burns! I will be trying this 7 minutes programme for a few weeks

  • I downloaded the app because of this workout! So good! But where is the music from this clip on the app? Can you please add. It’s a great soundtrack! Thank you

  • Hey Jose, how do I progressive overload with this workout like meaning how do I keep building muscle so I don’t plateau, like do I have to train to failure? I would appreciate if you could get back to me. Thank you ��

  • What a piece of garbage. It’s humiliating to produce so low quality fitness content, a random selection of exercises stitched together, just to advertise a stupid overengineered razor.

  • Great work out! It has changed my life, so easy and helps me to exercise daily! It works…7 minutes makes a difference and 7 minutes is better than no minutes at all! Thanks…I have been exercising with you for more than 4 years!!!

  • There is so much misinformation here that it blows my mind! Firstly you burn at most, what 50-90ckal during this so called workout, so talking about getting shedded(which you sir are not) is nonsense (ckal in vs out is what matters in weightloss (combined with training and good eating habbits)). Secondly, doing this everyday is going to really mess up the few muscle groups you are working here (shoulders, core and chest) by overworking them to death. Thirdly, how can you even think that anyone will take this seriously when you can’t even finish you own workout without pausing every other minute. And last but not least, pick up a book or subscribe to a channel that actually knows about fitness so that you can educate yourself on how the body works. Ether that or stick to you core stenght which is fashion.

  • Been waiting to write a comment on this until I had lost weight. This is an amazing work out. Started doing it once but now I do it twice a day when I work out. I don’t exercise everyday but I walk a lot when I don’t. If you can’t do it at the beginning, follow the easy alternatives this video shows. And remember: all things are difficult before they become easy. Truth!

  • I was finally able to lose 40 LBS in just 65 days and all I did was this secret 2 minute weight loss workout daily. if your interested, check out the video I learned it from here 2MinuteWeightLoss.xyz