Have you ever heard about the scientific seven-minute workout? This workout is great for these who want to get in shape, but have no time to hit the gym regularly. Just imagine, you can get amazing results by performing seven-minute training routine several times a week.

You don't need special equipment to do this workout, as all you need is a chair and a wall. These exercises are super effective, as they target your upper body, lower body and core. Take seven minutes out of your busy schedule and perform a set of exercises it in the comfort of your own home. Can you believe it? Just remember that you don't need to exhaust yourself with everyday training. Give your muscles time to recover and do this training routine three or four times a week.

This seven-minute workout consists of effective moves such as, jumping jacks, wall sits, push-ups, crunches, step-ups, squats, triceps dips, plank holds, high knees, push-up with rotations, lunges and side planks. These exercises will strengthen your core, burn extra fat and help you build stamina. You need to do each exercise below at a high-intensity effort for thirty seconds. Hold the plank and sit wall for thirty seconds. You may rest for five seconds between each exercise. If you want, you may repeat this circuit twice or three times.

Are you ready to work out? Scroll down to see how to do these exercises correctly to get the most out if this training routine. Don’t forget you need to do stretching before training to prevent bone and joint injuries. It is time to sculpt your bodies, ladies!

READ MORE: 5 exercises to get rid of stubborn double chin

#1. Jumping jacks

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#2. Wall sits

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READ MORE: The exercises that can help reduce unwanted double chin and neck fat

#3. Push-ups

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#4. Crunches

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#5. Step-ups

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#6. Squats

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#7. Triceps dips

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#8. Plank holds

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#9. High knees

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#10. Lunges

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#11. Side planks

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READ MORE: 3 exercises to tone your arms without weights

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