With your opposite arm held loosely along your left side, lift your hips off the ground to form a straight line and hold this position for 15 seconds. Side Planks-lie down on your right side with one foot on top of the other, and position your right forearm under your body and facing perpendicular to your torso with your hand flat on the ground.Return to the start position with both hands on the ground in front of you and repeat on the opposite side. Instead, slowly and under control, lift your right arm and, while keeping it straight, raise it out to your side and toward the ceiling as you twist your torso. Push-Ups with Rotation-start in a pushup position but do not lower your body.Push forward with your opposite foot until you return to the standing position and repeat, beginning with your left leg. Lunges-from a standing position with your hands on your hips, step forward with your right leg until both knees are at a 90-degree angle with the back knee directly below your hip.Running in Place-this one is pretty self-explanatory.Your arms should form a 90-degree angle, and the rest of your body should be a straight line. Planks-begin in a pushup position (knees off the floor this time), and lower yourself onto your forearms.If this is too difficult, you can start with your knees bent and feet flat on the floor and gradually straighten your legs as your triceps and shoulders get stronger. Return to the starting position and repeat. With your hands flat on the edge of the chair and your legs straight out in front of you, slide forward off the chair and slowly bend at the elbows until they form a 90-degree angle. Triceps Dips-sit on the edge of a secure chair.Keep your weight toward your heels, and as you bend your knees, push your rear end back and down as if you were getting ready to take a seat. Squats-using only your body weight, from a standing position, squat down until your thighs are parallel with the floor.Once you have both feet on the chair, slowly step back onto the ground, one foot at a time. Step-Ups-you can step up onto a bench, a chair, a crate, or even a high step.Again, you’ll do as many crunches as you can for 30 seconds. If you find you are pulling on your neck, place your hands across your chest. Make sure you keep your back straight (not rounded) and do not pull your head forward at the neck.
Crunches-while lying on your back with your knees bent and feet facing forward, slowly raise your shoulders and torso off the ground and toward your knees by tightening your abdominal muscles and contracting your torso toward your knees.(Doing knee push-ups is also totally acceptable as long as you’re still challenging yourself.) Push-Ups-do as many as you can within 30 seconds.With your arms crossed in front of you, slowly slide your back down the wall until you are in a “sitting” position. Wall Sits-start with your back against the wall and your feet hip-width apart.Jumping Jacks-do as many as you can within a 30-second period.Next, perform each exercise for as many repetitions as you can fit into a 30-second interval with 10 seconds rest in between sets. Start with a 5-minute warmup with slow to moderate walking. How great is that?! The Scientific 7 Minute Workout for Seniors Using your own body weight and only a chair and a wall as equipment, you can complete this tough workout in the comfort of your own home with no cost to you-in record time with maximal results. If you don’t, you won’t reap all the potential benefits of the 7 minute SIT workout.ĬLICK HERE TO LEARN MORE AND GET THE SECRET OF LOSING WEIGHT QUICKĪccording to the American College of Sports Medicine, this popular 7-minute workout, promoted in the New York Times, is an effective way to ramp up your level of fitness and burn off body fat. For maximum results, you must put forth maximum effort during the short bursts of activity. Keep in mind, as with anything in life, you’ll get out of it what you put into it. Think a SIT workout might be just the thing to squeeze an exercise into an extremely busy day? Give this short 7-minute routine a try. EPOC, informally called afterburn, is a measurably increased rate of oxygen intake following strenuous activity.” Burn calories longer-by employing a SIT-style workout, you engage what is called “EPOC” which, according to Wikipedia, is “excess post-exercise oxygen consumption.It’s effective-studies show that using this type of cardiovascular exercise is a great way to get fantastic results and improve your cardio capacity.And in our time-crunched world, this is awesome! Workouts can range anywhere from 4 – 30 minutes, including warm-up and cool-down phases. It’s quick-this workout can fit into almost anyone’s crazy schedule.There are several advantages to this type of workout:
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