Why Bother?
The 7-minute workout is a high-intensity circuit training workout that can be done in just 7 minutes. It is designed to improve cardiovascular fitness, strength, and endurance. The workout consists of 12 exercises that are performed for 30 seconds each, with 10 seconds of rest in between.
The 7-minute workout has been shown to be effective for improving fitness in a number of studies. One study found that people who did the 7-minute workout for 6 weeks improved their cardiovascular fitness by 30%. Another study found that people who did the 7-minute workout for 8 weeks increased their strength by 15%.
How Often To Do It?
The 7-minute workout is a great addition to any fitness routine. It can be done at home, at the gym, or even at work. It is a quick and effective way to get a full-body workout.
The American College of Sports Medicine (ACSM) recommends that adults get at least 30 minutes of moderate-intensity exercise or 20 minutes of vigorous-intensity exercise most days of the week. The 7-minute workout is a great way to meet this recommendation.
How It Works
The 7-minute workout works by alternating between periods of high-intensity exercise and rest. This type of training is known as high-intensity interval training (HIIT). HIIT has been shown to be more effective for improving fitness than traditional moderate-intensity exercise.
The 7-minute workout is designed to be challenging, but it is also important to listen to your body and rest when you need to. If you are new to exercise, start by doing the workout for a shorter period of time, such as 5 minutes. You can gradually increase the duration of the workout as you get stronger.
Benefits
The 7-minute workout has a number of benefits, including:
- Improves cardiovascular fitness
- Increases strength
- Improves endurance
- Burns calories
- Reduces body fat
- Mood-boosting
- Can be done anywhere
- Requires no equipment
Other Variations
There are many different variations of the 7-minute workout. Some variations include:
- The 7-minute workout with weights
- The 7-minute workout for beginners
- The 7-minute workout for advanced exercisers
- The 7-minute workout for people with injuries
Tips
Here are a few tips for getting the most out of the 7-minute workout:
- Warm up before doing the workout.
- Perform the exercises correctly.
- Push yourself, but don’t overdo it.
- Listen to your body and rest when you need to.
- Cool down after the workout.
- Stay hydrated.
- Be consistent with your workouts.
Conclusion
The 7-minute workout is a great way to improve your fitness. It is quick, effective, and can be done anywhere. Give it a try today and see for yourself how it can benefit you!
Additional Resources
- The 7-Minute Workout
- The 7-Minute Workout for Beginners
- The 7-Minute Workout for Advanced Exercisers
- The 7-Minute Workout for People with Injuries
Tables
| Exercise | Duration | Rest |
|---|---|---|
| Jumping jacks | 30 seconds | 10 seconds |
| Wall sit | 30 seconds | 10 seconds |
| Push-ups | 30 seconds | 10 seconds |
| Abdominal crunches | 30 seconds | 10 seconds |
| Step-up with knee drive | 30 seconds | 10 seconds |
| Squats | 30 seconds | 10 seconds |
| Triceps dips | 30 seconds | 10 seconds |
| Plank | 30 seconds | 10 seconds |
| High knees | 30 seconds | 10 seconds |
| Lunges | 30 seconds | 10 seconds |
| Push-ups with shoulder tap | 30 seconds | 10 seconds |
| Side plank | 30 seconds | 10 seconds |
| Intensity | Duration | Calories Burned |
|---|---|---|
| Moderate | 30 minutes | 250-300 |
| Vigorous | 20 minutes | 300-400 |
| HIIT | 7 minutes | 150-200 |
| Age Group | Recommended Exercise Frequency |
|---|---|
| 19-64 years | 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week |
| 65 years and older | 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, with a focus on balance exercises |
| Health Condition | Recommended Exercise Modifications |
|---|---|
| Arthritis | Low-impact exercises, such as swimming or walking |
| Heart disease | Supervised exercise program |
| Diabetes | Regular exercise, such as brisk walking or cycling |
| Obesity | Gradual increase in exercise intensity and duration |
