Daily 7 minutes workout download for android 14 (Upside Down Cake)

In the time it takes you to eat a bowl of oatmeal in the morning, you could be done with your exercise for the day. Using scientifically based principles, fitness experts, designed the perfect workout plan for the time - crunched masses. This workout takes only 7 minutes.

How is that possible? With a type of workout that experts call high-intensity circuit training, all workouts can be found in our 7 minutes training application. The principle: Do strength exercise like a squat repeating the motion for a certain amount of time, rest, and then do strength move. It’s different than traditional resistance training because the rest periods are shorter—10 seconds—and the exercises chosen work large muscle groups in order to raise your heart rate. This APP approach combines aerobic and resistance training into a single exercise bout for 7 minutes.

This workout is extremely effective at improving aerobic fitness, boosting metabolism, and burning body fat. In fact this app workout can increase the number of calories you burn at rest for up to 72 hours after your workout ends. The high-intensity circuit training may help you lose more fat than traditional resistance training, resistance training with short rest periods release greater levels of fat-burning human growth hormone immediately after exercise.

So you can start immediately improve your healthy, burning your body fats with new efficient 7 minutes training application. 7 minutes workout consists of 12 special prepared exercises:

Jumping jacks:
Starting with right foot, take three "fast feet" steps to the right. Reverse direction and take three steps to the left, ending on left foot with right knee in the air.

Wall sit:
Stand with arms extended out in front, palms facing the floor. Bend knees slightly and shift weight into right foot, crossing left thigh over right and touching left toes to right ankle or as far as you can cross.

Pushup:
From a forearm plank, press right palm and then left palm into the mat, coming to a high plank. As you exhale, release right elbow and forearm back down to the mat, then left elbow and forearm, returning to a forearm plank.

Crunch:
Sit with knees bent, feet flat on floor and arms extended in front of you, palms up. Exhale and lean back so your torso is at a 45-degree angle to the floor.

Step-up
Kneel on left knee with right foot on the ground. Push off right heel and jump left foot in front of right, turning feet and body to face right as you squat.

Squat
Lie on back with knees bent and feet flat on the floor. Draw left knee into chest, clasping hands behind left thigh. Exhale and lift hips off of the floor until body forms a straight line from knees to shoulders.

Triceps Dip on Chair
Hold a dumbbell in left hand and stand in a split stance with right foot forward. Rest right forearm on right thigh and bend left elbow so that it is in line with right hip.

Plank
From a forearm plank, “walk” the length of your mat and back, moving right elbow and right foot, followed by left elbow and left foot, and keeping core engaged and shoulders and hips squared to the floor.

High Knees Running
High Knee Drill. This drill emphasizes a good running position and challenges stabilizer muscles relied upon when running.

Lunge
Stand in a lunge with right foot forward. Drag toes of left foot to meet right. Repeat two more times. Jump and switch legs midair, landing with left foot forward. Repeat toe drags on this side.

Push-up and rotation
From a high plank position with hands positioned wide to the edges of the mat (or slightly wider), inhale and bend elbows, keeping them close to the sides of the body or allowing them to flare out slightly, while at the same time lifting left knee to meet right elbow.

Side plank
Come to a left side forearm plank with left elbow below left shoulder and right arm extended upward. Keeping core engaged, thread right arm underneath body, lowering hips slightly toward the