For most of us who wants to workout at home with minimal equipment and in a short period of time, 7-Minute Workout is the thing for you.
An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal in 2013, introduced an interval exercise that can be done in 7 minutes using only your body weight, a wall, and a chair.
This exercise not just only needs minimal and common equipment but also requires only a short period of time to finish. That is why many people tried this exercise, and as a matter of fact, there are a lot of articles written reviewing this workout and most of them gave a good review because it works.
What is 7-Minute Workout?
7-Minute Workout is an interval training exercise, it is one of the 3 types of exercise that is basically a combination of cardio and resistance training. Interval training effectively boosts cardio-respiratory endurance, increases muscle mass, improves blood pressure, and can help you lose body fat faster than cardio. It is consists of 12 exercises scientifically arranged to engage all of your major muscle groups in such a short period of time.
Each exercise is done in 30 seconds with 10 seconds rest between exercises. You can use a TIMER APP for this on your android phone.
In this article, we will be exploring all these 12 exercises. We gathered all the videos from “7 Minute Workout” YouTube channel and compiled it in this blog. It is equally important to show you the proper way to do this exercise to avoid injury and to get the best benefit that this exercise offers.
1. Jumping jack
2. Wall sit
3. Push up
4. Abdominal crunch
5. Step-up onto chair
6. Squat
7. Triceps dip on chair
8. Plank
9. High knees running in place
10. Lunge
11. Push up and rotation
12. Side plank
How often should you do this?
Like all other exercises, results will not automatically happen overnight even though the exercise only takes less than 10 minutes to finish, but it is still better than no exercise at all.
High-intensity interval training is designed to be done every other day, allow yourself for at least one rest day between workouts. After doing this for at least 4 to 6 weeks you'll likely see some health benefits, like you will not easily get tired as you climb up the stairs or carry the grocery bags.
To get the best benefit from this exercise you can repeat the whole 7-minute process up to 3 times, making it at least 21 minutes in all, if after 2 weeks or so you find the exercise too easy for you.
As always, check with your doctor before beginning any high-intensity exercise routine and watch what you eat to have a better and satisfying result.
Do you think this exercise will work for you? Share us your thoughts. And if you learned from this post, we'd be very grateful if you help it spread by emailing it to a friend (who you think will also benefit from this), or sharing it on Twitter or Facebok. Thank you!
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source:
journals.1ww.com/acsm-healthfitness/Fulltext/2013/05000/
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