7-Minute Workout in PE: Exercise Cards with Video & Audio

The 7-Minute Workout in Physical Education is a high-intensity interval training routine that works the entire body. Students can work through the program exercise by exercise, from jumping jacks to wall sits, step-ups, squats, and side forearm planks. Because the circuit training requires very little space, it can also be done in the classroom or in a smaller gym.

What is included in the material

• Instructions for implementation regarding intensity, timing during the lesson, space requirements, required equipment, as well as exercise and break times
• Exercise overview as a list with small illustrations
• Exercise cards, on which each exercise is shown individually with a number, name, and illustration
• Complete overview of the "7-Minute Workout" with all exercises and their illustrations in the order of the workout

Tips for using the material

• Intervals: Each exercise can be performed for 30 seconds, followed by a short break of 5 to 10 seconds.
• Work both sides: It is recommended to make sure that both the left and right sides are worked.
• Timing during the lesson: The workout is ideal at the beginning or end of the lesson, after the students have warmed up briefly.
• Own pace: Since the workout is quite demanding, it is recommended to take the fitness level of the group into account; the students can adjust their pace and thus the intensity themselves.

These skills are promoted

• Strength in legs and arms through exercises such as squats, lunges, push-ups, and triceps dips
• Core strength through crunches, forearm planks, and side forearm planks
• Endurance through the alternation of short, intense exertion and short breaks, for example with jumping jacks and high knees

Organizational notes

All students need a chair, a box, or something similar, a wall, and ideally a gymnastics mat.

To complement this, there is a short dice workout, a workout for two, and stretching exercises after the workout.