Are you struggling to find the time to exercise? Do you want to stay fit but have a busy schedule? Look no further than the 7 minute work outs! This quick and effective routine is perfect for people who want to get in shape but don’t have a lot of time. In this article, we will explore what the 7 minute work out is, how it works, and the benefits it can provide.
What is the 7 Minute Workout?
The 7 minute workout is a high-intensity circuit training workout that involves performing 12 different exercises for 30 seconds each, with 10 seconds of rest in between. The workout was designed by Brett Klika and Chris Jordan from the Human Performance Institute in Orlando, Florida. The exercises in the workout target all major muscle groups and can be performed anywhere, with no equipment needed.
How Does It Work?
The 7 minute workout is based on the principles of high-intensity interval training (HIIT). HIIT involves performing short bursts of intense exercise, followed by periods of rest or lower-intensity exercise. This type of training has been shown to be very effective for improving cardiovascular fitness and burning fat. The 7 minute workout takes this approach and condenses it into a short, intense workout that can be done quickly and easily.
What Are the Benefits of the 7-Minute Work out?
The 7-minute work out has many benefits, including:
1. Time Efficiency
The biggest benefit of the 7 minute workout is that it can be completed in a short amount of time. This makes it a great option for people who have busy schedules and can’t commit to longer workout sessions.
2. Increased Cardiovascular Fitness
Because the 7 minute workout is a form of HIIT, it is very effective for improving cardiovascular fitness. Studies have shown that just a few minutes of HIIT can be as effective as longer, steady-state cardio workouts.
3. Increased Muscle Strength and Endurance
The exercises in the 7 minute workout target all major muscle groups, which can help to improve muscle strength and endurance. Over time, this can lead to improvements in overall fitness and athleticism.
4. Weight Loss
The high-intensity nature of the 7 minute workout can also be effective for burning fat and promoting weight loss. Studies have shown that HIIT can be more effective for weight loss than steady-state cardio workouts.
Because the 7 minute workout can be performed anywhere, with no equipment needed, it is a very convenient workout option. This makes it easy to fit into a busy schedule, whether you’re at home, in the office, or on the go.
How to Do the 7-Minute Work outs
Here is a step-by-step guide on how to do the 7-minute work out:
- Perform each exercise for 30 seconds, with 10 seconds of rest in between.
- Complete all 12 exercises in the circuit.
- Rest for 1 minute after completing the circuit.
- Repeat the circuit 2-3 times, depending on your fitness level.
The 12 exercises in the 7-minute workout are:
- Jumping jacks
- Wall sit
- Abdominal crunches
- Step-ups onto a chair
- Triceps dips on a chair
- High knees running in place
- Push-ups and rotations
- Side plank
Tips for Success
To ensure success with the 7 minute workout, keep the following tips in mind:
1. Focus on Proper Form
Proper form is crucial for getting the most out of the 7 minute workout and preventing injuries. Take the time to learn each exercise and focus on performing it correctly, rather than rushing through the workout.
2. Adjust the Workout to Your Fitness Level
If you’re just starting out, you may need to modify some of the exercises or do fewer repetitions. As you get stronger and more fit, you can increase the intensity and number of repetitions.
3. Stay Motivated
The 7 minute workout can be challenging, but it’s important to stay motivated and committed. Set goals for yourself, track your progress, and celebrate your successes.
4. Combine with a Healthy Diet
While the 7 minute workout can be very effective for improving fitness, it’s important to also focus on a healthy diet. Eating a balanced diet that is rich in nutrients and low in processed foods can help to maximize the benefits of the workout.
The 7-minute workout is a quick and effective way to stay fit and healthy, even if you have a busy schedule. By performing a series of 12 exercises for 30 seconds each, with 10 seconds of rest in between, you can target all major muscle groups and improve your cardiovascular fitness. Whether you’re at home, in the office, or on the go, the 7 minute workout is a convenient and effective way to stay in shape.
Can the 7 minute workout replace longer workouts?
While the 7 minute workout can be very effective, it may not provide the same benefits as longer, more intense workouts. It can be a good supplement to a more comprehensive fitness routine.
Do I need any equipment for the 7 minute work outs?
No, the 7 minute work outs can be performed anywhere with no equipment needed.
How often should I do the 7 minute workout?
It’s recommended to do the 7 minute workout 2-3 times per week, depending on your fitness level and goals.
Can the 7 minute workout help with weight loss?
Yes, the high-intensity nature of the 7 minute workout can be effective for burning fat and promoting weight loss.
Is the 7 minute work out suitable for beginners?
Yes, the 7 minute workout can be modified to suit different fitness levels, including beginners. It’s important to focus on proper form and gradually increase intensity over time.