7 MINUTES OF SPORT PER DAY

FOR A TOP SUMMER

You only need 7 minutes a day to exercise with this short but demanding session that you can repeat all summer long, no matter where you travel.

American researchers have indeed discovered that training and playing sports for a short period of time and publish their results in a 2014 study in the Health & Fitness Journal.
Make it a routine.
Repeat the challenge as many times as you want and play with the timer. So, ready to take up the challenge? Take these 7 minutes to focus on your physical well-being!

The 7 minute challenge

60 seconds of skipping rope

Practiced without a jump rope, this movement will still require your coordination and your concentration, while quietly increasing your cardio.

20 seconds rest

60 seconds of chair

Stick your back to a wall, bend your legs 90 degrees and stay still. Keep your arms straight and parallel to the floor to add difficulty.

20 seconds rest

45 seconds of Ice Skaters

This exercise, which also targets the lower body, combines lunges and jump squats. Concretely: in a cross lunge, your right leg passes behind your left leg diagonally then, under the impulse of your left leg, you move to the right by positioning yourself in a cross lunge on the right foot, left leg behind. And you go back to the other side like the movement of an ice skater, hence the name of the exercise. Above all, ice skaters have the merit of keeping your cardio very high.

20 seconds rest

30 second plank to low squat

Get into a plank position on your hands and feet, similar to doing push-ups. Activate your core, push through your arms, and jump forward to land in a squat with your legs outside your hands. Take advantage of this work on mobility to breathe a little, the worst awaits you.

20 seconds rest

45 seconds of jump squats

Go down into a half squat or quarter squat (legs bent at 90 degrees or less) then straighten up and jump. Repeat the movement. Your quadriceps will heat up and your heart rate will continue to increase.

20 seconds rest

30 seconds of mountain climbers

This is the home straight: stand in plank and bring the right knee then the left towards the chest. Your abs will thank you later.

20 seconds rest

Freediving push-ups

Breathe deeply during the few seconds of pause to slow down. Inhale, hold your breath, and do as many push-ups as you can without breathing again. If you go over 2 push-ups, that's not bad!

Be creative and don't hesitate to modify the exercises if your first attempt seemed too easy or too difficult.