7 minutes : Fitness Workout

In this busy schedule corporate life, no one has time to exercise and stay fit. This app is specially for them who really don't have the time and don't do regular exercise. Every person can easily spare 7 minutes every day. We can use this 7 minutes so effectively with this special 7 minute workout plan, that will ensure a healthy body for you. The 7 minute workout plan has 13 different specially designed workout exercise which covers your whole body and makes you stay fit.

If its not possible for your to go to gym or do regular exercise than you need to at least do 7 minutes workout to stay fit. The workout plan has 13 exercise of 30 seconds each with 8 second of rest time between each exercise. The exercises are as follows :

-jumping jack
A jumping jack or star jump, is a physical jumping exercise performed by jumping to a position with the legs spread wide and the hands touching overhead, sometimes in a clap, and then returning to a position with the feet together and the arms at the sides.

- Wall Sit
A wall sit, is an exercise done to strengthen the quadriceps muscles. It is characterized by the two right angles formed by the body, one at the hips and one at the knees. The person wall sitting places their back against a wall with their feet shoulder width apart and a little ways out from the wall. Then, keeping their back against the wall, they lower their hips until their knees form right angles.

- push-up
A push-up (or press-up) is a common calisthenics exercise performed in a prone position by raising and lowering the body using the arms.

- Crunch
The crunch is one of the most common abdominal exercises.
A crunch begins with lying face up on the floor with knees bent. The movement begins by curling the shoulders towards the pelvis. The hands can be behind or beside the neck or crossed over the chest.

- Chair Step-Up
To do a step-up, position your chair in front of your body. Stand with your feet about hip-width apart, arms at your sides. Step up onto the seat with one foot, pressing down while bringing your other foot up next to it. Step back with the leading foot and bring the trailing foot down beside it to finish one step-up.

- Squat
Squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body.

-Triceps chair Dip
Begin sitting in a sturdy chair. Hold onto the front of the chair as you scoot your hips and feet out. While keeping your back close to the chair, slowly bend at the elbows and try to go down to 90 degrees. Return and repeat.

-Plank
The plank is an isometric core strength exercise that involves maintaining a difficult position for extended periods of time. The most common plank is the front plank which is held in a push-up position with the body's weight borne on forearms, elbows, and toes.

- High Knees
Start standing with feet hip-width apart. Lift up one knee so that your leg is parallel to the floor. Lightly jog with high knees.

- Lunge
A lunge can refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind.

-Push-Up And Rotation
Begin in push-up position with your feet together and toes on the floor and your hands placed slightly wider than shoulder-width apart.

-Right Side Plank
Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip.

- Left Side Plank
Lie on your left side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip.

You can customize you exercise timings from the setting area. The default timings are 30 second per exercise and 8 second of rest time, totaling to 7 Minutes.