Unlock the Power of the 7-Minute Workout
In our hectic lives, squeezing in exercise can be tough. That’s where the 7-minute workout shines! This high-intensity circuit training (HICT) routine delivers maximum results in minimal time. Developed by exercise physiologist Chris Jordan in 2013, it features 12 exercises, each lasting 30 seconds with a 10-second break between them.
The 7-Minute Workout Exercises
- 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 caters to all fitness levels. Beginners might need to modify exercises or take longer breaks, while more advanced individuals can increase intensity by adding weights or extra repetitions.
“HICT appears to be an efficient way to exercise and help decrease body fat, improve insulin sensitivity, and boost VË™O2max and muscular fitness. These types of programs can offer a good option for busy people to improve their health and recover from stress through exercise,” says Chris Jordan in a study published in the American College of Sports Medicine’s Health and Fitness Journal.
How the 7-Minute Workout Works
The 7-minute workout is based on HICT principles, combining resistance training with aerobic exercises to enhance both muscular strength and cardiovascular endurance at the same time. By engaging large muscle groups with minimal rest, the workout effectively raises your heart rate and burns calories. Research indicates that high-intensity intervals can lead to significant health benefits, such as improved metabolic health and increased aerobic capacity.
Is the 7-Minute Workout a Complete Fitness Plan?
While effective, the 7-minute workout should be part of a broader fitness routine that includes various exercises and activities for comprehensive health benefits. For substantial results, it’s recommended to repeat the circuit two to three times, making the workout 14 or 21 minutes long. Remember, the workout is meant 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.
