This simple, but challenging workout was posted in the New York Times in April and was originally featured in the Journal of American College of Sports Medicine. Since its publication, it has gained much popularity. So much so, that there has been an app created specifically for this workout. The app offers the participant an outline of the exercises with video and text descriptions for each exercise. The app also contains a prompter with a timer for each exercise, including breaks and voice prompting for each step.
So, what is the 7 Minute Workout? It is a high circuit interval strength training program designed to use all major muscles groups as well increase the heart rate. The workout uses minor equipment and is mostly performed by using one’s own body weight. The workout consists of 12 different exercises, each conducted over 30 seconds of time, with a 10 second rest in between each exercise. All 12 exercises are completed within a 7 minute timeframe. The article states that for best results, this 7 minute workout should be performed a few times a day. However, for one to complete this workout even once a day is a good place to start.
What is high interval circuit training? Interval training is designed to take the heart rate in and out of an aerobic intensity level, or to the higher and lower ends of the target heart rate zone. It’s high intensity with periods of recovery. Adding weights and resistance training to this idea, creates interval circuit training and adds intensity and increases calories burned. According the article, the intensity level should be about an 8 on a RPE scale of 1 to 10 or “unpleasant”.
What are the exercises? The 12 exercises included within this workout are: jumping jacks, wall sits, push-up, abdominal crunches, step-ups, squats, tricep dips, plank, high knees, lunge, push-up and rotation, and the side plank. These combinations of exercises work the upper and lower body as well the core.
Since this is a higher intensity workout, for those that have heart disease or other chronic diseases, it is recommended to check with your physician prior to beginning this program. To decrease the intensity level of this workout, you can condense the amount of time you are performing the exercise, or increase the amount of rest in between each exercise. To increase the intensity level, increase the amount of time you are performing the exercise but aim for one minute or less.
It is an easy place to start requiring little equipment and a small amount of time. To check out the article you can visit the following sites: