The 7-Minute Scientific Workout
What is it?
The 7-minute scientific Workout is a high-intensity interval training (HIIT) routine. It is designed to provide maximum benefits in the shortest amount of time.
What makes it special:
Time-efficient: Each exercise lasts 30 seconds, followed by 10 seconds of rest, totaling 7 minutes.
Bodyweight-based: No special equipment is needed; it uses your body weight for resistance.
Connection to Mental Health
These exercises can help temporarily boost mood when feeling depressed, lower anxiety levels, improve confidence before socializing, etc. For ADHD, it can improve brain functioning before engaging in tasks that feel cognitively taxing. You can follow the typical workout structure or use it as a template to do your own thing.
The 7-Minute Workout Routine
Perform each exercise for 30 seconds, completing as many reps as possible with good form.
Rest for 10 seconds between exercises.
Maintain high effort throughout the workout for maximum benefit.
The Exercises:
Jumping jacks (full-body warm-up)
Wall sit (lower body, quadriceps)
Push-ups (upper body, chest, arms)
Abdominal crunches (core)
Step-ups on a chair (legs, glutes)
Squats (lower body)
Triceps dips on a chair (arms)
Plank (core, shoulders)
High knees running in place (cardio)
Lunges (legs, glutes)
Push-ups with rotation (upper body, core)
Side plank (core, obliques)
