The Full-Body 7 Minute Workout Plan


Many of us simply wish that there were more hours, or even minutes for that matter, in the day as we simply find ourselves struggling to find the time to do everything that needs to be done.

Take working out and keeping fit for example. Many of us don’t have the time to think, so how are we supposed to find the time to exercise and workout?

After reading about this workout you’ll have no excuses, because it simply requires you to work out for 7 minutes a day, for five days a week.

The idea is that every day you will work on a different body part for 7 minutes, before working the next one on the following day.

It’s recommended you follow this program Mon- Fri, as that way you have the weekend to recover and relax. So for example:

Mon: Chest Day! (c’mon, monday is international chest day!)

Dumbbell press: 4 sets of 15 – 20 reps, followed by 2 sets of 20 – 30 push ups.

Tues: Back

Dumbbell bent over rows: 4 sets of 15 – 20 reps

followed by 2 sets of 10 reps of wide grip chin ups.

Weds: Shoulders –

Dumbbell shoulder press: 4 sets of 15 – 20 reps

followed by 2 sets of 20 reps of lateral raises.

Thurs: Legs –

Bodyweight squats: 4 sets of 10 – 15 reps,

followed by 2 sets of lunges, with 10 lunges per leg.

Fri: Arms:

Dumbbell alternate curls: 3 sets of 12 – 16 reps,

followed by 3 sets of 15 reps of tricep kickbacks.

Weekend: Rest.

It might not seem like you do much but the fact that you are doing it every day, week in, week out means you will see results within just a few weeks. Keep it up for 6+ months and you will get people telling you how much bigger you look.

(After 6 months you should change workout routines to suit your more specific requirements, such as body building, strength training etc).