It’s November, which means we’re knee-deep into holiday season. With Halloween just in the rear-view mirror, you’re probably already swimming in candy, and it’s about to get a whole lot worse. From Thanksgiving dinner to Christmas cookies, the last three months of any year are always dangerous for your waistband. And while you might be able to set a New Year’s resolution come January 1st, it’s better to get a hold on your weight now instead of waiting for two months of junk food and holiday parties.
If you’re looking to get some additional exercise in throughout your day, it’s a good idea to start with something small. If you’re unfamiliar with the 7-minute workout, it might be just the thing to change your activity level. The workout regimen has been around for quite some time now, published in the New York Times back in 2013 and reworked into the Advanced 7-Minute Workout in 2014. Still, the basic idea is the same: you work out vigorously for seven full minutes, working through 12 exercises at 30 seconds each, with rests included for 5 seconds in between each workout. To do the exercises included in the routine, you’ll need a chair and a wall, along with your personal bodyweight, which will allow you to get a solid workout without having to pay for a gym membership or having to sacrifice hours working with free weights or machines.
The other thing you’ll want, of course, is an app on your Android phone to track your progress. Because of the popularity of the seven-minute workout, there are dozens of apps you can download and try out that will allow you to achieve success within the 7-minute workout. Each of these apps promises to track your data, give you countdown alerts, and help you learn exactly how to perform the 7-minute workout, all while charting your progress along the way. Not every app is created equal, however, and with the sheer number of 7-minute workout apps on the Play Store, you’ll want to make sure you find the right app for your own personal experience. This is our guide to performing the 12 exercises included in the workout, as well as ensuring your mobile tracking experience lives up to the promise of a quick and easy workout to perform on your own personal schedule.
The Twelve Exercises
Before we dive into the top app picks for Android, let’s take a closer look at what exactly this exercise entails. A few notes as well, for those just getting into the fitness game. First, it’s important to detail that, should you have any sort of heart condition or other health concern that may flare up or cause danger while working out, we recommend you consult a physician before beginning your workout regimen. For the majority of readers out there, you shouldn’t run into any major health concerns prior to working out, but as always, safety should be your top priority.
Second, no workout program is universal. You’re going to need to try out workout programs before you find the one that works for you. If you’re simply looking to be a fitter, healthier you in 2019 and beyond, the 7-minute workout plan is perfect for getting into better shape when combined with a healthier diet. If you’re looking to gain some serious muscle, however, body weight workouts are only going to take you so far. Finally, if you’re nervous about hurting yourself, have a spotter nearby for the seven minutes to ensure you don’t cause injury.
For now, let’s take a look at the twelve exercises you’ll be doing each day for seven minutes.
- Jumping Jacks: The classic exercise from your high school gym class make a roaring return to form here, with jumping jacks playing the role of your warmup.
- Wall sit: This is where your wall comes into play. In some ways, a wall sit feels similar to a squat, though it’s important to note that a wall sit has no motion.
- Push-ups: A classic chest exercise that works similar to a bench. When performing a push-up, having excellent form is a must, thanks to the possibility to do some serious shoulder damage.
- Abdominal crunches: Crunches are similar to sit-ups, but don’t require you to push your back all the way up from the ground. They’re tougher than they sound, so get ready for a sore core.
- Step-ups onto chair: Here’s where that chair you have gets involved. Since you’ll be stepping up onto the chair, you’ll want to make sure the chair doesn’t rock or move, and is both high enough off the ground to give yourself a serious effort while also not being dangerous.
- Squats: Squats are some of the best exercises you can do for your body, responsible for working almost your entire body. They’re a must-do in any smart workout plan, but if you aren’t ready or don’t have the time to use a squat bar at your local gym, you can train your form with some body weight squats.
- Triceps dip on chair: Another reason to make sure your chair is balanced and won’t slip during use, the triceps dip works your arms while using your body weight for resistance.
- Plank: Another core exercise. Planks can pretty tough early on, even at only 30 seconds. Don’t stress if this one’s a bit tough to start with.
- High knees: Also known as running in place, high knees stretches and works your legs. If you’re a runner, you’ll be familiar with this one.
- Lunges: After squats, lunges are a great way to get some additional work on your legs. You’ll need some space to properly perform lunges, so make sure to clean up your room prior to the exercise.
- Push-up and rotation: This is one of the tougher workouts on the list for newcomers. You perform a normal push-up, then twist your body onto one side and shoot your arm up in the air. Bring your body back down and start again, alternating sides throughout the 30-second duration.
- Side plank: Following up from the rotation push-ups, side planks will work your core one final time. Some people find these easier than normal planks, and some find them much more difficult. Take your time, as you’re thirty seconds away from finishing the workout.
A good 7-minute workout app will not only keep track of your time during these workouts, but will also track your progress, your weight, and display a good method of doing each of these workouts. Basically, you’re looking for an app that turns your phone into your trainer and your workout partner. Not every app on the Play Store is capable of doing all of this, but that doesn’t mean there aren’t some good choices. Here’s what we found to be some of our favorite 7-minute workout apps for Android today.