Making time for exercise each day isn’t easy in our hectic world. However, according to a fad trend that’s been taking the world of online gaming to the streets, just seven minutes might suffice for fitness regimen that can effectively burn fat.
The origins of the 7-minute Workout
It is Dr. Chris Jordan, Director of the Human Performance Institute and a fitness expert was the person who developed the seven-minute exercise . It’s designed to intensively focusing on the various muscles in the body, that will result in rapid fat loss.
The workout first appeared in an article published in the American College for Sports Medicine’s Health & Fitness Journal in 2013. Since then, it has been praised by experts and individuals from all different walks of life. The short time-span and quick weight loss results are the primary factors that have led to its popularity.
What You Must Do
This program consists 12 High Intensity Circuit training (HICT) workouts that mix aerobic and resistance exercises. The exercises in HICT alternate between vigorous physical activities for a limited time, and then an interval of time for relaxation. This can help burn off the fat throughout your body, and strengthens your core and boosts your metabolism.
What You’ll Be Needing
A wall and a chair is all that you require for this exercise. Each exercise is completed for 30 seconds, followed by a an interval of rest that is around 10 seconds. A circuit is comprised of 12 exercises, which takes seven minutes from beginning to end. Let’s get started!
Jumping Jacks (Total body) Starting from a standing place with feet hip-width apart, extend your arms until they form an ‘X’. You then quickly jump, spreading your feet simultaneously.
Sit on the wall (Lower body) Position yourself in a back-to-back position against the wall. Slide your feet, then lower your body. Keep your knees, hips, and ankles at a 90 degree angle. Hold the posture with your lower back against the wall.
The push-up (Upper body) Place your eyes towards the floor, your wrists placed under your shoulders, and hands pressing downwards. Lower your upper body and use your palms to push it the body back up.
Crunch (Core) Core: Lie in a seated position with your knees bent and arms straight out. Then lift shoulders upwards and forwards as you press your back to the floor.
“Step-up” (Total body) Place your body in front of an office chair and place your one foot on the seat. Pressing your heel into the floor then lift your weight over the chair. Then slowly lower until you are on the ground. Reverse legs to repeat.
A squat (Lower body) Standing with your feet separated and fingers straight. Then, push your hip back and lower your body to the point that you were sitting. Rise back up.
Dips in the triceps (Upper body) The best way to do this is to sit on the edge of the chair and rest your palms against the chair’s edge. Maintain your feet several steps ahead. Leap off the chair, bending your arms. Lower your body, bending the elbows. Keep your arms bent about 90 degrees. Return to your initial position by pressing down on the chair.
Plank (Core) Plank (Core): Place your hands and elbows on the floor. Align the body from the head to the ankles. Engage your glutes by clenching them, squeeze the core and hold the position.
Knees that are high (Total body) Do a simulated run in place while staying straight with your body and bringing your knees to the hip height.
The lunge (Lower body) Take a step forward with your right foot, keeping your hands on the hips, and lower your body until the right side of your thigh level with the floor. Keep the knee bent to 90 degrees. Press down on your right heel to lift yourself up. Switch legs.
11. Rotation and push-up (Upper body) Perform a regular push-up, shifting your weight onto the left side and then rotate to the left side from a the plank position at a high level. Maintain your hips up and held until returning to the starting position and doing another push-up. Repeat on the opposite side.
Side Plank (Core) Lay on your side, feet placed on top. Utilize the left forearm to support the body with a straight line. keep it for 15 minutes. Repeat with the opposite hand. The process of warming up and cooling down prior to and after the workout is essential to avoid injury as well as improve the range of movement.
Does it Work?
Research has shown that shorter durations of intense workouts can benefit overall health and can be more effective in losing fat. In the first studies of the seven-minute workout, participants took part in this daily routine for six weeks. The results showed that after 6 weeks of doing it, the participants showed reduced fat mass and BMI, as well as a decrease in the waist circumference and hips.
For a better chance of losing pounds, you may have to do for more than seven minutes per day. In the original report the authors suggest that the exercise can be repeated 3 times to get around 20 minutes of intense physical exercise as suggested from the American College of Sports Medicine and the U.S. Department of Health and Human Services .
As you become accustomed to the routine Increase the intensity to increase the effort your body is putting into it. It’s also possible to combine the routine with other kinds of exercise. Making sure that your rest time is brief is vital. Also, you should keep switching between exercises, both lower and upper body, and the ones that elevate and lower the heartbeat.
Are You Getting This Workout Right For You?
Because the workout of 7 minutes involves intense exercise fitness, medically fit and having a basic understanding of proper workout methods and proper form is essential. Since high-intensity training is an intense workout that raises the heart rate. It can be especially difficult for those who’ve had a active lifestyle. In spite of these fears the fat-blasting exercise can be completed by anyone. Spend seven minutes of your schedule to work your way to a slimmer and more healthy you.