The quest for fitness often feels like a marathon, but what if you could achieve significant results in just seven minutes? The 7-minute workout, a high-intensity circuit training (HICT) routine, has gained immense popularity for its efficiency and effectiveness. This science-backed workout promises to boost your cardiovascular health, build strength, and even contribute to weight loss, all in a remarkably short time.
What is the 7-Minute Workout?
The 7-minute workout is a structured routine consisting of 12 bodyweight exercises performed in rapid succession. Each exercise is done for 30 seconds, with a brief 10-second rest period between each. This workout was originally developed by exercise physiologist Chris Jordan in 2013 and published in the American College of Sports Medicine’s Health and Fitness Journal. It combines aerobic and resistance training, making it a comprehensive full-body workout. The exercises utilize large muscle groups, creating resistance and aerobic intensity to promote overall strength and fitness.
The Exercises
The 7-minute workout includes the following exercises, targeting all major muscle groups:
- Jumping Jacks: A classic full-body warm-up.
- Wall Sit: Works your lower body, particularly the quads.
- Push-Ups: Strengthens your chest, shoulders, and triceps.
- Abdominal Crunches: Targets your core muscles.
- Step-Up onto Chair: Engages your legs and glutes.
- Squats: Another great lower body exercise.
- Triceps Dip on Chair: Works the triceps muscles in your arms.
- Plank: Strengthens your core, back, and shoulders.
- High Knees/Running in Place: A cardio-focused movement.
- Lunges: Works your legs and glutes.
- Push-Up and Rotation: Adds an element of core work to the push-up.
- Side Plank: Targets your obliques and core.
This combination of exercises ensures that all major muscle groups are engaged, contributing to a well-rounded workout.
The Science Behind the 7-Minute Workout
The effectiveness of the 7-minute workout is rooted in the principles of high-intensity interval training (HIIT). HIIT involves short bursts of intense exercise followed by brief recovery periods. This method has been shown to be highly efficient in improving cardiovascular health and metabolic rate. Studies have demonstrated that even a few minutes of high-intensity training can produce similar molecular changes within muscles as longer endurance training sessions. The short rest periods in the workout are crucial as they enhance aerobic fitness and metabolic rate. This approach allows you to achieve significant fitness benefits in a fraction of the time compared to traditional longer workouts.
How it Works
The 7-minute workout’s design promotes strength development in all major muscle groups. By using large muscle groups to create resistance, it establishes a balance of strength throughout the body. The alternating focus on upper and lower body exercises allows the unexercised muscles to briefly recover, making the order of exercises significant. The aim is to maintain an intensity of about 8 on a discomfort scale of 1 to 10, pushing hard through each 30-second interval.
Benefits of the 7-Minute Workout
The 7-minute workout offers a plethora of benefits, making it an attractive option for those looking to improve their fitness:
Cardiovascular Health
The workout elevates your heart rate, improving cardiovascular fitness and contributing to the prevention of heart disease. It is a great starting point for people who are new to exercise, providing a safe and effective way to increase heart health.
Full Body Workout
It targets all the body’s major muscle groups, providing a well-rounded workout in a short amount of time. The combination of strength and cardio exercises contribute to overall fitness.
Time Efficiency
The workout is perfect for busy individuals who struggle to find time for longer exercise sessions. It allows you to fit a complete workout into even the most hectic schedules.
Weight Loss Support
When combined with a healthy diet, this workout can contribute to weight loss by burning calories and improving metabolic health. The high-intensity nature of the workout helps to create a calorie deficit. Some studies suggest that this workout can lead to a slight reduction in waist circumference and body fat percentage.
Improved Metabolic Health
HIIT workouts like the 7-minute routine have been shown to decrease insulin resistance, a major risk factor for type 2 diabetes. By improving insulin sensitivity, the workout helps in maintaining healthy blood sugar levels.
Free and Accessible
You can perform this workout at home with no equipment, making it free and accessible. Various free apps are also available, offering guided workouts.
Increased Fat Burning
Research indicates that HIIT is more effective for fat burning than steady-state cardio. This is due to the increased growth hormone levels in your blood during HIIT workouts, which promote subcutaneous fat loss.
Is the 7-Minute Workout Right for You?
While the 7-minute workout is beneficial, it’s not for everyone. Here are some points to consider:
Fitness Level
For beginners, this routine is an excellent starting point to establish a workout habit. However, if you are an experienced exerciser with specific performance goals, you may not see as much benefit from this routine alone. It can still be useful as a filler workout between gym days or while travelling.
Intensity
To get the most out of this routine, you must push yourself hard. This level of intensity might not be suitable for individuals with joint or back problems. Moves like jumping jacks, squats, and lunges can be tough on the knees. It’s important to consult your healthcare provider before starting any new exercise routine, especially if you have pre-existing health issues.
Proper Form
Maintaining proper form is crucial to prevent injuries. If you are unsure about the correct technique for any of the exercises, seek guidance from a fitness professional.
Not Just 7 Minutes
While the workout is called 7-minutes, it is recommended to repeat the circuit two or three times for a more comprehensive workout. This means you’ll be exercising for 14 to 21 minutes. If you can only spare 7 minutes, it is still better than nothing, but it might not be enough to build significant strength or burn a large amount of calories.
Variations and Adaptations
The 7-minute workout can be modified to suit your needs and fitness level:
Low-Impact Options
If you have joint issues, you can opt for low-impact variations of the exercises. These modifications reduce stress on the joints while still providing a good workout.
Adding Weights
For those looking to increase the intensity, incorporating dumbbells or resistance bands can be beneficial. This addition will enhance strength building capabilities of the workout.
Focus on Specific Areas
You can adapt the workout to target specific areas, such as core, upper body, or lower body. By choosing exercises that emphasize those areas you can customize the routine to your needs.
Conclusion
The 7-minute workout is a time-efficient and effective way to improve your fitness. Its science-backed approach combines high-intensity interval training with bodyweight exercises, making it a convenient option for anyone looking to enhance their health and well-being. While it may not replace all of your other workout routines, it certainly is an excellent addition for those seeking a quick and comprehensive fitness boost. With its versatility and accessibility, the 7-minute workout is a great way to make every minute count towards achieving a healthier and more confident you.
