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Can You Spare 7 Minutes Of Your Day For A Workout?

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So many workouts make promises about how little time you need to get into shape. And while there is a flicker of truth to this idea, you can’t really get fit in just 7 minutes. But making time for a workout doesn’t require 2 hours at the gym when you can reap similar benefits on a smaller scale. Our 7-minute circuit is a great way to squeeze in a workout in a time frame that works for you!

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We love the idea of fitness being flexible for our needs. Work, kids, and everything in between can make it hard for us to make fitness a priority, but as we age, exercise and diet become the keys to keeping us healthy and active. Another benefit of working out regularly: more energy. As we get our blood pumping, we increase our oxygen intake, and that oxygenated blood runs through the body, and with it comes natural energy, thanks to the chemical reactions also triggered in our brains as we mentally and physically respond to a workout. Whether you’ve got 10 minutes or 40 minutes, this circuit routine will get your body moving and your heart pumping.

Always start with a warm up to get your body ready to workout. Some jumping jacks, lunges, and torso twists will prime the major muscle groups for your workout. We’ve broken this down into seven 1-minute circuit exercises. One round will last 7 minutes, but you can repeat the circuit as many times as you’d like based on your current fitness level and the amount of time you have available.

We know time is precious, but we strongly encourage that you take a few minutes to cool down with some gentle stretches. This will help your heart rate return to its resting state and help prevent injuries down the road. Don’t forget to grab a snack, too! Check out the next page for some post-workout food ideas.

Remember to consult with your healthcare provider before starting any diet or exercise program.

7 Minute Circuit Workout

Minute 1

Renegade Rows (30 sec)

Squat Jumps (20 sec)

Rest (10 sec)

Minute 2

Upright Rows (30 sec)

Mountain Climbers (20 sec)

Rest (10 sec)

Minute 3

Bow Extension (30 sec)

Speed Skaters (20 sec)

Rest (10 sec)

Minute 4

Donkey Kicks (30 sec)

Mountain Climbers (20 sec)

Rest (10 sec)

Minute 5

180° Squat Jumps (30 sec)

Speed Skaters (20 sec)

Rest (10 sec)

Minute 6

Curtsy Lunge with Fly (30 sec)

Squat Jumps (20 sec)

Rest (10 sec)

Minute 7

Bicycle Kicks (30 sec)

Plank Shoulder Taps (20 sec)

Rest (10 sec)

Repeat this circuit 2-5 times for more of a challenge!

Don’t forget to refuel your muscles with a post-workout snack or meal! Click on the next page for some suggestions on when and what to eat after you workout.

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