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With the dark winter months still going strong, getting those endorphins flowing is more important than ever. We’re sure you’ve heard it many times before, but regular exercise can have a positive impact on your mood, and even help with things like relieving stress, improving your memory, and calming anxiety. 

Sounds great, right?

But when it comes to fitting those workouts into your daily routine, it’s not always as easy. When you’re juggling uni assignments, revision, and living your best life with your flatmates, exercise isn’t always top of the priority list. 

If that sounds like you, we’d like to introduce the 7-Minute Miracle Workout: 

The simple, but sweaty workout, that’s guaranteed to get your endorphins going and improve your fitness levels at the same time.

Covering just 12 exercises using your body weight, a bench and a wall, the workout focuses on high-intensity movement meaning, the 7-minute routine is pretty much the equivalent to going for a long run and a session on the weights. 

Don’t believe us? There’s actually very strong evidence that high-intensity interval training provides many of the fitness benefits associated with longer endurance training, but in much less time. 


Step-by-Step instructions for the 7 minute routine:


Jumping jacks (60 seconds)

To kick off the workout, begin with 60 seconds of jumping jacks. Make sure you keep the intensity up, and follow the right form throughout.  


Wall sit (30 seconds)

You’ll need a wall for this one. Place your back against a wall, and sit down into a squat with your feet shoulder width apart. It should look like you’ve created 2 right angles with your body (one at the hips and one at your knees). 


Push-up (30 seconds)

Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs, and begin lowering your body until your chest almost reaches the floor. Then push yourself back up again. 


Abdominal crunch (30 seconds)

Lie on your back, with your knees bent and your feet flat on the floor. Rest your hands on your thighs and curl up towards your knees until your shoulders are a few inches off the floor. Hold it for a few seconds, before  returning to your starting position. 


Step ups (30 seconds)

Grab a bench or sturdy chair, and step up with one foot onto the surface. Bring your other leg up onto the bench, so that you’re standing on the ‘step’, before returning to the starting position, stepping down one leg at a time. 


Squat (60 seconds)

Stand with legs about shoulder width apart with your feet slightly turned outwards. Sit down into your hips, bending your knees, and making sure your chest and shoulders are back. Hold for a few seconds before returning to the starting position. 


Triceps dip on chair or bench (30 seconds)

Place your hands on a bench or chair behind you, and keeping your legs straight with your heels on the floor, lower slowly as far as you can. Hold it for a few seconds, and then press back up. 


Plank (30 seconds)

Assume the normal push-up position, and hold it for 30 seconds. Make sure you keep your body in a straight line throughout.


High knees (30 seconds)

Start with your feet shoulder width apart, and begin jogging on the spot. But, instead of keeping your knees at a low level, raise them up to your waist which each movement. 


Lunges (30 seconds)

Keep your upper body straight, and step forward with one leg at each time, lowering your hips until your knees are bent at a 90-degree angle. 


Push-up and rotation (30 seconds)

Begin with a push-up. When you reach the starting position, rotate your torso, and extend your arm upwards to form a ‘T’ shape. 

Lower your arm and return to the push-up position. 


Side plank (30 seconds)

Hold your body on your side in a straight position, and support yourself with only one arm and the side of one foot.


And there you have it, 12 simple exercises taking just 7-minutes of your day!


Although we’re not professional personal trainers, we do know that exercise makes you feel good (especially once it’s over!). So why not start incorporating it into your day-to-day routine, and see how it helps your overall wellbeing? 

We’d love to hear how your workouts go, tag us on Instagram & Facebook to share your progress. Need some more inspiration to get active? Read our tips here. 

Did you know some of our accommodation comes complete with their very own gym? You can learn more about the ways we look after resident’s wellbeing here.