Carving out enough time to workout daily can be challenging in today’s fast-paced world. But according to a popular trend that has taken the virtual world by storm, seven minutes may be all you need for a fitness routine that burns fat effectively.
Dr. Chris Jordan, Director of the Human Performance Institute and a fitness expert, is the brain behind the 7-minute workout . It is aimed at intensely working out the different muscles of the body, leading to fast fat burning.
It first appeared as an article in the American College of Sports Medicine’s Health & Fitness Journal in 2013. Since then, the workout has earned rave reviews from people and experts from all walks of life. The short duration and effective weight loss results are the major factors behind its popularity.
This plan comprises of 12 High Intensity Circuit Training (HICT) exercises that combine resistance and aerobic exercises. HICT exercises alternate between intense physical activities for a short duration, followed by a short interval of rest. This helps burn fat all over your body and also strengthens your core while boosting your metabolism.
A chair and a wall is all the equipment you need to perform this workout. Each exercise is performed for 30 seconds, with a rest interval of about 10 seconds. One circuit comprises of all 12 exercises, and takes a total time of seven minutes from start to finish. Let’s get started!
Studies show that short durations of high-intensity workouts can be beneficial to health, and be more effective in fat loss. For the initial studies on the 7-minute workout, participants did this routine every day for a period of six weeks. It was found that after six weeks, they had lower fat mass and BMI along with decreased waist and hip circumference.
However, for shedding more weight, you may need to work out more than just seven minutes a day. In the original article, the authors indicate that the circuit can also be repeated 2-3 times in order to achieve approximately a 20-minute session of high-intensity physical activity, something that is also recommended by the American College of Sports Medicine as well as the U.S. Department of Health and Human Services .
As you get used to the routine, increase the intensity to push your body more. You can also complement it with other forms of exercising. Keeping the rest periods short is crucial. Also, keep alternating the exercises—upper body and lower body, as well as those that raise and lower your heart rate.
Since the 7-minute workout incorporates intense exercising, being medically fit and having some prior knowledge of correct workout techniques and form is necessary. After all, high-intensity training is a strenuous activity that elevates your heart rate. The workout plan may feel particularly difficult for beginners who have had a highly sedentary lifestyle. Barring these concerns, this fat-blasting workout can be done by anyone. Take seven minutes out of your day to make your way to a thinner and healthier you.