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A Seven–Minute Workout To Celebrate Our Seven-Year Birthday!

Our Fit Bottoms are turning seven! Can you believe it?

And to celebrate, we’ve got a science-based seven-minute workout developed by the exercise gurus at the American College of Sports Medicine that’s sure to spank our little butts. It comes with its own handy app, too; download it to your phone, tablet or desktop computer for a do-anywhere workout routine.

The usual recommendation for general fitness is two or three sessions per week of resistance training, 150 minutes a week of moderate intensity cardio, plus 75 minutes of more vigorous aerobic training; but who in the heck has got that kind of time?!

This sweet little b-day gift is guaranteed to help decrease body fat, improve cardiovascular health and increase muscular fitness in one fell swoop. All you need is a wall, a sturdy chair, your own body weight and a few minutes carved out of your day to complete this HIIT-style workout.


Click Fit Bottoms are turning seven to start the workout.

Perform each exercise interval for 30 seconds, resting a mere 10 seconds in between. The sequence of exercises was designed specifically, alternating upper- and lower-body movements, so keep ‘em in order from left to right.

Ideally, you’ll complete 15 to 20 reps of each exercise in the 30 seconds allowed, but never sacrifice form for function, and only do what your fitness level will allow. Keep in mind for utmost effectiveness, that seven minutes should be hard. You might even want to bring your superhero persona into play for this one, but after seven minutes you are done for the day.

HIIT workouts are not intended to be your sole form of exercise. Mix it up and, when time allows, do a slower paced routine or go for that long run.

Seven, 14 or even 21 minutes … let us know how you like the workout! If you want even more of a challenge, check out the advanced seven-minute workout. —Karen

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1 Comment
  1. Deb E says:

    I love and do all these except the jumping jacks. They bother my back but I sub with plies which get my inner thighs. I’m a big believer in the short and sweet exercise moments since they will all add up at the end of the day.

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