Finding the time to get fit and stay healthy in today’s busy lives can be an obstacle. Luckily, there is a new trend that has taken hold of the online world: seven-minute workouts that are proven to efficiently burn fat.
The History of the 7-Minute Workout
Dr. Chris Jordan is the creator of the 7-minute workout, a high-intensity exercise regime made for quickly burning fat and toning the muscles. He is the Director of the Human Performance Institute and a renowned fitness instructor.
The Tabata Workout, first published as an article in the American College of Sports Medicine’s Health & Fitness Journal in 2013, has been gaining a lot of attention. Many people have praised its short duration and impressive weight loss results. As a result, this workout has become a popular choice for those looking to get into shape.
What You Need To Do
This program incorporates 12 high-intensity circuit training (HICT) exercises, combining both resistance and aerobic exercises. HICT works to actively switch between intense physical activities of short duration, followed by a brief interval of rest. This training pattern is designed to torch unwanted fat from all areas of the body, increase strength, and amp up metabolism.
What You’ll Need
This seven-minute full-body workout requires just a chair and a wall. Do each exercise for 30 seconds, with a short rest interval of 10 seconds in between each one. When you’ve completed all 12 exercises, you’ve finished a single circuit. Let’s get going!
- Jumping jacks (Total body): Start by standing with your feet hip-width apart and raising your arms up to form an “X” shape. After this, jump up while simultaneously spreading your feet apart.
- Wall sit (Lower body): Stand facing a wall, feet about a foot away. Lower your body downward until your hips, knees, and ankles all form a 90-degree angle. Keep your lower back pressed firmly against the wall and remain in that position.
- Push-up (Upper body): Lie on the floor facing downward, positioning your wrists under your shoulders, and pressing your palms into the floor. To perform this exercise, gradually lower your upper body and then push your palms down to lift yourself up.
- Crunch (Core): Lie on the floor with your knees bent and your arms extended in front of you. Engage your core by pressing your lower back into the ground and raising your shoulders towards your chest.
- Step-up (Total body): Stand in front of a chair with your right foot on the seat. Put pressure on your heel to lift your body weight using the chair. Slowly lower yourself back down to the ground. Change legs and repeat.
- Squat (Lower body): Position your feet shoulder-width apart and extend your arms straight out in front of you. Push your hips back as you begin to sink towards the floor, as if you were about to sit in a chair. Engage your core and glutes, and use your legs to press back up into your starting position.
- Triceps dip (Upper body): Sit on the edge of a chair and place your hands on the edge. Keeping your feet a few feet ahead of you, slide off and straighten your arms. When bringing your body down, bend your elbows at approximately a 90-degree angle. To return to your starting position, push down on the chair.
- Plank (Core): Begin in a prone position with your elbows and hands on the ground. Align your head, shoulders, and ankles to form a straight line. Contract your gluteal muscles, activate your abdominal muscles, and remain in this position.
- High knees (Total body): Jump rope in place while keeping your body upright and bringing your knees up to your hips.
- Lunge (Lower body): Stepping forward with the right leg, place your hands on your hips. With your knee bent at a 90-degree angle, slowly lower your body until your right thigh is parallel to the floor. Press down with your right heel to get back up and switch legs.
- Push-up and rotation (Upper body): Begin in a high plank position. Perform a normal push-up, then transfer your weight to your left arm while rotating your body to the left side. Make sure to keep your hips high and hold the position momentarily before returning to the starting position. Repeat the same steps with your right arm.
- Side plank (Core): To perform this exercise, begin by lying on one side with your feet stacked. Support the body using the right forearm and ensure that the body remains in a straight line for 15 seconds. After the exercise is completed on one side, repeat it on the other. Warming up and cooling down before and after the routine is essential in order to avoid injuries and maximize the range of motion.
Does It Work?
Research demonstrates that brief periods of high-intensity exercise can be advantageous for health and improve fat loss. The first experiments on the 7-minute workout plan had participants complete the regimen daily over a span of six weeks. Results concluded that following the six weeks, their fat mass, BMI, waist circumference, and hip circumference had all decreased.
To maximize the benefits of high-intensity physical activity, experts recommend 20-minute sessions. The seven-minute workout featured in the original article can be modified for this purpose by repeating the circuit 2-3 times. This can be an effective way to help achieve significant weight loss.
As you become more comfortable with this routine, challenge your body further by increasing the intensity. Try adding other forms of exercise to your routine, and make sure to keep the rest periods short. Incorporate alternating exercises, such as upper body and lower body activities, as well as exercises that raise and lower your heart rate. Doing this will help you get the most out of your workout. Have a look at Fall Fitness Tricks and Tips..
Is This Workout For You?
Doing a 7-minute workout is intense and requires medical fitness and understanding the proper technique and form for each exercise. For those who have been living a sedentary lifestyle, it may be more difficult. However, this high-intensity workout can be done by anyone. All it takes is seven minutes of your day to gain healthier and thinner results. So don’t hesitate to give it a try!