A Complete Guide to the 7-Minute Workout

What is the 7-Minute Workout?

The 7-Minute Workout is a high-intensity circuit training routine designed to provide the maximum health benefits in a short duration. Sounds too good to be true, right? Let’s dive deeper.

Origin of the 7-Minute Workout

The 7-Minute Workout was popularized by a 2013 article in the American College of Sports Medicine’s Health & Fitness Journal. The routine consists of 12 exercises done for 30 seconds each, with 10 seconds of rest in between.

Benefits of the 7-Minute Workout

This compact workout has numerous benefits. It can improve cardiovascular fitness, strength, and flexibility. Moreover, it’s convenient and requires little to no equipment—perfect for those with a busy schedule.

Breaking Down the 7-Minute Workout

Ready to get started? Let’s break down what this workout entails.

List of Exercises

The 7-Minute Workout consists of 12 exercises that are performed for 30 seconds each with a 10-second rest in between. Here’s a detailed breakdown of each exercise:

1. Jumping Jacks: This classic calisthenic exercise is a great full-body warm-up. Stand with your feet together and hands by your side. Jump while spreading your legs shoulder-width apart and simultaneously swing your arms above your head. Jump back to the starting position.
2. Wall Sit: Lean against a wall with your feet shoulder-width apart. Slide down until your thighs are parallel to the floor, creating a 90-degree angle at your knees. Hold this position.
3. Push-Ups: Start in a high plank position, with your hands under your shoulders and your body forming a straight line from head to heels. Lower your body until your chest almost touches the floor. Push yourself back up.
4. Abdominal Crunches: Lie on your back with your knees bent and your feet flat on the floor. Put your hands behind your head. Lift your shoulders and upper back off the ground. Lower yourself back down.
5. Step-Ups onto a Chair: Stand in front of a sturdy chair. Step up onto the chair with one foot, then the other, then step back down in the same order.
6. Squats: Stand with your feet hip-width apart. Bend your knees and push your hips back as if you’re sitting in a chair. Keep your chest up and your knees over your toes. Push back up to stand.
7. Tricep Dips on a Chair: Sit on the edge of a chair and place your hands next to your hips. Slide your buttocks off the chair, and support your weight with your hands. Bend your elbows to lower your body. Straighten your elbows to lift your body back up.
8. Planks: Start in a forearm plank position, with your elbows under your shoulders and your body forming a straight line from head to heels. Hold this position.
9. High Knees Running in Place: Stand tall and run in place while lifting your knees as high as possible.
10. Lunges: Stand with your feet hip-width apart. Take a step forward with one foot and bend your knees until your front knee is at a 90-degree angle. Push back up and return to the starting position. Repeat with the other foot.
11. Push-Ups and Rotations: Start with a regular push-up, but as you push up, rotate your body to one side and lift that side’s arm toward the ceiling. Return to the starting position, do another push-up, then rotate to the other side.
12. Side Planks: Lie on your side with your forearm on the floor perpendicular to your body. Lift your hips so your body forms a straight line from head to heels. Hold this position. Repeat on the other side.

Equipment Needed

All you need is a wall, a chair, and your body weight. That’s it!

Intensity and Duration

Each exercise should be performed with high intensity for 30 seconds, followed by a 10-second rest.

Effectiveness of the 7-Minute Workout

So, is this short workout really effective?

Scientific Evidence

Several studies suggest that high-intensity circuit training can provide numerous health benefits similar to longer, less intense workouts.

Personal Testimonies

Many people who’ve tried the 7-Minute Workout report noticeable improvements in strength, endurance, and overall fitness levels.

Tips for Beginners

If you’re a beginner and new to the world of high-intensity workouts, the 7-Minute Workout can seem a bit intimidating. But don’t worry, we’ve got you covered with some handy tips:

1. Start Slow: It’s crucial not to rush through the exercises. Instead, focus on maintaining proper form and completing each exercise correctly. Remember, quality over quantity.
2. Modify as Needed: Some exercises might be challenging at first. Feel free to modify them to suit your fitness level. For instance, you can do knee push-ups instead of regular ones, or hold a plank on your knees.
3. Listen to Your Body: If you feel any pain or discomfort while performing an exercise, stop immediately. It’s crucial to listen to your body’s signals and not push yourself to the point of injury.
4. Warm-Up and Cool Down: Even though it’s a short workout, don’t skip the warm-up and cool-down. A simple warm-up could be a brisk walk or light jogging in place. For the cool-down, gentle stretching exercises would be perfect.
5. Stay Hydrated: Drink water before, during, and after your workout to stay hydrated. Dehydration can lead to fatigue and decreased performance.
6. Consistency is Key: To reap the benefits of the 7-Minute Workout, be consistent. Try to make it a part of your daily routine.

Adjusting the Workout to Your Needs

For the Busy Individual

You can do the 7-Minute Workout anytime, anywhere—even during your lunch break!

For the Fitness Enthusiast

For a more intense workout, repeat the circuit two or three times.

Conclusion

The 7-Minute Workout offers an efficient, convenient way to exercise, whether you’re a fitness enthusiast, a busy professional, or a complete beginner. It proves that high-quality workouts don’t always require hours at the gym. With just 7 minutes a day, you can improve your strength, flexibility, and cardiovascular health.

FAQs

1. Is the 7-Minute Workout suitable for everyone?

Yes, it’s suitable for people of all fitness levels. However, if you have any health conditions, you should consult your doctor before starting any new exercise regimen.

2. Can I lose weight with the 7-Minute Workout?

Yes, combined with a healthy diet, the 7-Minute Workout can help you burn calories and lose weight.

3. How often should I do the 7-Minute Workout?

Ideally, you should aim to complete the workout once a day.

4. Can I do the 7-Minute Workout without any equipment?

Yes, the only equipment needed is a chair and a wall, but these exercises can also be modified to be performed without them.

5. Can I do the 7-Minute Workout at home?

Absolutely! The 7-Minute Workout is designed to be convenient and can be performed anywhere, including at home.