7 Min Arms Workout for All Levels


No matter how busy you are, a 7-minute arm workout is perfect to stay in shape without having to compromise on your work or your family life. For busy clients who are looking for an efficient yet effective workout to tone their arms, the 7-minute workout is a set of 12 distinct exercises that can be done by anyone at any level of fitness.

 

You perform each exercise in this workout for up to 30 seconds and perform around 15 to 20 reps in that amount of time. In between these sets you can take a rest for roughly 10 seconds.

 

The 12 exercises comprising the 7-minute workout not only target your upper body but can also help you in working all the major muscle groups of your body:

1.     Warm-up with jumping jacks as cardio

2.     Wall sit with dumbells to promote endurance

3.     Push-ups for upper body

4.     Abdominal crunches to work the core

5.     Step-ups on a chair with dumbells for upper body

6.     Squats with dumbbells

7.     Triceps dips on a chair for upper body

8.     Plank to work your entire body

9.     Running in place or high knees to work your entire body

10. Lunges with dumbbells

11. Push-ups with rotation for upper body

12. Side plank to work your full body

 

Based on the amount of time you want to spare, you can perform the 7-minute arms workout multiple times after taking a break for a few minutes.

 

Intensity Level: Perfect for all fitness groups

As this workout condenses a complete exercise program into intense 7 minutes, people with different levels of physical fitness can perform it comfortably. Even though the exercises may seem challenging at first, the more you practice, the more repetitions you can perform in the given time and you will need shorter breaks between exercises.

 

Type

Flexibility: Since the 7-minute arm workout includes total-body exercises, you don't need to worry about warm-ups. If you wish to add some quick stretches, you can add them before or after the workout.

Aerobic: The 7-minute arm workout requires you to complete exercises quickly and works for many different muscle groups while focusing on the arms and upper body all at once. Hence you are performing an aerobic workout that can help you in burning arm fat and trimming down your arms.

Strength: Since the 12 exercises target almost all of the major muscle groups in the body, it is very helpful in building strength.

Low Impact: You can adjust the pace of high-intensity exercises such as high knees, jumping jacks, and running in place as per your comfort.

 

Conclusion

If you want to build some substantial upper body strength, the 7-Minute Arm Workout can help you in getting you in shape easily. The exercises only work if you give it all. Even though you are not a regular exerciser or are just starting out, you can dive into this program to access intense circuit training.

 

When you are exercising vigorously, you can experience the same benefits as longer workouts in a fraction of the time. By reducing the rest time in between exercises, you get fat and calorie-burning workout that helps you in building lean and strong muscles in your upper body.

 

Even if you perform just one round of this workout, your body is getting a lot of benefits. The exercises included in the 7-Minute Arm Workout are a good example of the exercises that you could perform in a circuit routine without the need for much equipment. You can even do this workout virtually anywhere, may it be the gym or your home. 

Comments

Post a Comment

Popular posts from this blog

How to Start Calisthenics 90 Degree Hold

Image
  90-degree hold push-up is a calisthenics exercise that targets your entire body. It primarily aims to work your chest and to a certain degree also works on your triceps, shoulders, lower back, and glutes. Learning to do a proper 90-degree push-up hold is easy if you follow it step by step. The 90-degree hold is an exercise for basically those who already have an expert level of exercise experience and physical fitness. Let us take a look at how you can start a calisthenic 90-degree hold.   How to do 90 Degree Hold: ●        Step 1: Look for a stable surface where you have access to plenty of space. You need to make sure that the surface is perfect for a grip and that your hand doesn't slip. Now start by performing a handstand. ●        Step 2: Once you are in the handstand position, start by slowly lowering your legs into the Planche state. ●        Step 3: Do a complete Planche Push-up and hold as long as you comfortably can. Generally, the hold should last from
Read more

Your Guide to Calisthenics Equipment

Image
Calisthenics has gained popularity in recent years as an effective and affordable way to build strength, flexibility, and endurance. Unlike traditional weightlifting, which often requires heavy machines and dumbbells, calisthenics uses your body weight to perform exercises. Common calisthenics exercises include push-ups, pull-ups , squats, and planks . Of course, calisthenics is a total bodyweight exercise, meaning you don’t need equipment. However, if you want to increase the intensity and make your workouts more versatile, calisthenics equipment can help. It helps you target particular muscles and improve progress. In this guide, we’ll explore the essential calisthenics workout equipment you can use at home, the best gear for beginners, and how these tools can take your fitness to the next level. Essential Calisthenics Equipment While you can perform many exercises with no equipment, adding the right calisthenics equipment will expand your range of exercises and help you progress fas
Read more

Complete 10 Min Full Body Workout | Dumbbells Only

Image
  Welcome to another power-packed workout session with Thenx ! In today's blog post, we're excited to present a quick and effective 10-minute full-body workout using just dumbbells. Whether you're a seasoned fitness enthusiast or just starting your fitness journey, this routine is designed to challenge and invigorate every muscle group in a short amount of time. Warm-Up (2 minutes): Before diving into the main workout, it's crucial to prepare your body. Start with light cardio to get your heart rate up, followed by dynamic stretches targeting major muscle groups. This warm-up ensures your body is ready for the intense session ahead. The 10-Minute Dumbbell Workout: Goblet Squats (1 minute): Hold a dumbbell close to your chest. Perform deep squats, engaging your glutes and quads. Renegade Rows (1 minute): Assume a plank position with a dumbbell in each hand. Alternately row each dumbbell to your hip while maintaining a stable core. Dumbbell Lunges (1 minute): Step forward
Read more