chair workout feature image
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While you might try to work out as often as you can, it’s often tough to find the hour or so you need to get in a solid sweat session. But your fitness doesn’t have to suffer if you’re short on time. According to new research, all you need is seven minutes.

That’s the key takeaway from a new study published in The Journal of Sports Medicine and Physical Fitness. For the study, researchers had 29 people between the ages of 18 and 30 do a daily seven-minute workout that combined aerobic and resistance exercises, every day for six weeks. After the six weeks, the researchers found that people who did the workout had a lower BMI, decreased waist and hip circumference, and lower fat mass than before they started.

The research also found that for those who didn’t need to lose weight, this exercise formula increased cardio gains.

Here’s the best bit. The workout actually isn’t anything you haven’t done before. According to lead study author Lama Mattar, Ph.D., an assistant professor of nutrition at Lebanese American University, it’s very simple.

7-Minute Workout

The Workout:

You do a high-intensity short-duration workout of 12 exercises performed over 30 seconds, with a 10-second rest period between.

The Exercises:

  • • jumping jacks
  • • wall sits
  • • push ups
  • • crunches
  • • step ups onto chair
  • • squats
  • • triceps dips
  • • planks
  • • high knees running in place
  • • lunges
  • • pushups
  • • side planks

That’s it. “It can be done in a small space and requires just a chair as material,” says Mattar.

The workout is so effective because it’s just like any other high-intensity interval training, which pushes your body to maximum capacity, he says. ‘It is very short and can be done at home or in the garden which gives flexibility to busy individuals that have time constrains,’ Mattar adds.

Unfortunately, you can’t work out for seven minutes a day for the rest of your life and expect to be super-fit. “The seven-minute workout will not replace a full and complete workout program but it is a good entry point to improved fitness and body weight control,” Mattar says. Still, when you’re pressed for time, it’s not a bad option at all.

Ready, set, sweat.

Want more chair workouts? Here are 3 by top trainers that are currently online.


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A CHAIR CAN BE QUITE HANDY! ⁣ ⁣ Who’d have thought it could be so useful for exercises that can be done from home. Here I’ve chosen some of my favourite for you all to try either as a workout or incorporated in to your own workouts for a real challenge. Using your own body weight as resistance can be a challenge enough in itself, so don’t worry if you haven’t got access to weights, all these exercises will provide the perfect stimulus to get your muscles working. ⁣ ⁣ Tag anyone below who might find these useful, and let me know if you try them out! ⁣ ⁣ 1. Step downs ⁣ 2. Incline push ups ⁣ 3. RFE split squat ⁣ 4. Dips ⁣ 5. Pistol squat to chair ⁣ 6. Short lever adductor bridge ⁣ ⁣ Make sure you join me tomorrow morning 8.30am for a live full body dumbbell workout 💪🏻 #StayAtHome #SelfIsolation #HomeWorkout ⁣

A post shared by Alice – Daily Live Workouts (@aliceliveing) on


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AT HOME CHALLENGE ⁣ #BBGathome #SWEATathome⁣ ⁣ Ladies, being at home does not mean you can’t train HARD or continue to challenge yourself on your fitness journey. ⁣ ⁣ I filmed this Ladder Challenge a few months after I had Arna and was cleared to train again! It will really work your triceps (the back of your arms) AND your glutes (bum). Perform 1 rep of each exercise, then 2, then 3… until you get to 10 reps. Let’s do this! 💪😄⁣ ⁣ I’m so proud that SWEAT have been able to offer ONE MONTH FREE access to my BBG program, plus more at home challenges like these for new members in the @SWEAT app. There’s only a few days left to claim this offer, so head to the link in my bio to get started or share the offer with a friend!! 😄⁣ ⁣⁣ ⁣ #StayStrong #BBG #BBGStronger #BBGBeginner #BBG2020 #BBGcommunity #athomeworkout

A post shared by KAYLA ITSINES (@kayla_itsines) on


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FULL BODY HOME WORKOUT 🏋🏼‍♀️ Of course it’s a home workout, where else are we going to go? 😂 GO FOR IT SUPERSET ⬇️ A1: Bulgarian split squat x 10-12 A2: Pause push-ups x 8-12 Rest for 30 seconds, repeat x 3 SUPERSET ⬇️ B1: High-knee lunges x 10 on each leg B2: Glute bridges x 25 Rest for 30, repeat x 3 SUPERSET ⬇️ C1: Commando plank to push-up x 10 C2: Plank twists x 10 on each side Rest for 30, repeat x 3 I want you guys to work at this workout – I’ve given you two full body workouts which you can save and work in to your training for the next 2-3 weeks. Also, I’d really like you to share this post with your mates because there’s sound AND text on them and it looks fancy 💁🏼‍♀️ #TheOnlyWayIsThrough @underarmouruk @sportsdirecttraining

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This article originally appeared on Harper’s BAZAAR UK.

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