If you have continuously working with eating fast and junk food, with no time is there for you to workout, then this workout is for you.The good thing about the super fast exercise routine, developed by Craig Ballantyne, is that it costs you nothing except your time and brings your body and belly fat down.
Of course you have to make some good eating habits too. The only investment you have to make is time, only SEVEN minutes. Especially if your are a beginner, basic body weight routine is just best for you.
The 7 minute circuit workouts, should be done slowly and in a controlled way, are as following (both for beginners and intermediate level
1) Lying Hip Extension – 30 seconds 2) Plank – 30 seconds 3) Beginner Bodyweight Row – 30 seconds 4) 1-Leg Lying Hip Extension or Stability Ball Leg Curl – 30 seconds 5) Kneeling or Regular Pushups – 30 seconds 6) Bodyweight Wall Squats or Bodyweight Squats – 30 seconds 7) Jumping Jacks or Run-in-Place – 30 seconds –Intermediate
1) Prisoner Squat – 30 seconds 2) Rocking Plank – 30 seconds 3) Total Body Extension or Med Ball Slam – 30 seconds 4) Stability Ball or Ab Wheel Rollout or TRX Fallout or Inchworm – 30 sec 5) X-Body Mountain Climber (alternating) – 30 seconds 6) Burpees – 20 seconds with 10 seconds rest 7) Side Plank- 15 seconds per side
You have to repeat the workout for 2 times for up to 7 minute. – Taking rest, as much as you can, will work.