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7 Min SIT Routines

The document outlines two 7-minute workout routines: Sprint Interval Training (S.I.T.) for fat loss and Slow, Intentional Training (S.I.T.) for strength. The fat loss routine includes high-intensity exercises with a format of 20 seconds of work followed by 40 seconds of rest, while the strength-focused routine emphasizes slow, controlled movements for each exercise. Both routines include a warm-up and cool-down period to enhance effectiveness and safety.

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creativityking2004
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1K views2 pages

7 Min SIT Routines

The document outlines two 7-minute workout routines: Sprint Interval Training (S.I.T.) for fat loss and Slow, Intentional Training (S.I.T.) for strength. The fat loss routine includes high-intensity exercises with a format of 20 seconds of work followed by 40 seconds of rest, while the strength-focused routine emphasizes slow, controlled movements for each exercise. Both routines include a warm-up and cool-down period to enhance effectiveness and safety.

Uploaded by

creativityking2004
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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7-Minute S.I.T.

Routine - Sprint Interval Training (Fat Loss)

Format: 20 sec work + 40 sec rest (x6)

Warm-up - 1 min:

- 30 sec jumping jacks

- 30 sec arm circles + high knees

Sprint Intervals (repeat each for 20 sec work, 40 sec rest):

1. High Knees (sprint in place)

2. Burpees

3. Mountain Climbers

4. Jump Squats

5. Skater Hops

6. Fast Punches + Quick Feet

Cool Down - 1 min:

- 30 sec forward fold

- 30 sec child's pose or deep squat


7-Minute S.I.T. Routine - Slow, Intentional Training (Strength Focused)

Format: 1 exercise per minute (slow tempo)

Tempo: ~3 sec down / pause / 3 sec up

1. Slow Squats - Control, glutes and quads

2. Push-Ups (slow) - Chest, triceps, shoulders

3. Wall Sit - Static hold for quads

4. Glute Bridge - Hold and squeeze at the top

5. Superman Hold + Pulse - Back, shoulders, glutes

6. Slow Reverse Lunges - Alternate, focus on form

7. Plank Hold - Add shoulder taps optionally

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