The 7-minute workout has swept the fitness world, promising a fast and effective routine that can be fitted into the busiest of schedules. But what is this workout, and why are people talking about it?
With today’s hectic pace of life, it can be difficult to find time to exercise. That’s where the 7-minute workout comes! This is a high-intensity circuit training (HICT) routine that packs a maximum amount of benefits in a small amount of time. Created by exercise physiologist Chris Jordan in 2013, the 7-minute workout consists of 12 exercises done consecutively, each 30 seconds long with a 10-second break in between.
Here’s a breakdown of the exercises that make up the classic 7-minute workout:
- Jumping jacks total body
- Wall sit lower body
- Push-up upper body
- Abdominal crunch core
- Step-up onto chair Total body
- Squat lower body
- Triceps dip on chair upper body
- Plank core
- High knees/running in place total body
- Lunge lower body
- Push-up and rotation upper body
- Side plank core
This workout is designed for people of all fitness levels. Beginners may need to modify some exercises or take longer breaks, while advanced individuals can increase intensity by adding weights or additional repetitions.
“HICT seems to be an efficient means of exercise to help decrease body fat, improve insulin sensitivity, and improve V˙O2max and muscular fitness. As the hectic pace of today’s corporate world continues to infringe on the amount of time individuals have for exercise, these types of programs can offer a good option to help busy individuals improve their health and recover from stress via exercise,” says Chris Jordan in a study published in the American College of Sports Medicine’s Health and Fitness Journal.
How does it work?
The 7-minute workout is grounded in the principles of HICT, which combines resistance training with aerobic exercises. This approach aims to improve both muscular strength and cardiovascular endurance simultaneously. By engaging large muscle groups with minimal rest, the workout elevates your heart rate and burns calories effectively. Research suggests that such high-intensity intervals can lead to significant health benefits, including improved metabolic health and increased aerobic capacity.
“Exercises in an HICT circuit should be placed in an order that allows for opposing muscle groups to alternate between resting and working in subsequent exercise stations. For example, a push-up (upper body) station would be followed by a squat (lower body) station. While the participant is performing push-ups, the lower body is not being used significantly and can somewhat recover. This allows for the lower body to have sufficient energy to perform squats with proper form and technique and at adequate intensity,” Chris explains. “If a particular exercise creates a significant increase in heart rate or intensity demand (usually dynamic exercises incorporating the lower body or whole body), the next exercise functions to decrease heart rate or intensity slightly. For example, a stationary plank or abdominal crunches may follow jumping squats,” he adds.
Is it a standalone workout plan?
While effective, this workout should be part of a broader fitness regimen that includes varied exercises and activities to ensure comprehensive health benefits. For substantial benefits, it’s recommended to repeat the circuit two to three times, extending the workout to 14 or 21 minutes.
Also, the workout is designed to be performed at high intensity. Beginners or those with health concerns should consult a healthcare provider before starting and may need to modify exercises to suit their fitness level.
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