Do you want to lose weight and get fit, but don’t want to spend hours at the gym? Maybe your schedule is simply too busy to even get to the gym in the first place. If this sounds like you, there’s no need to fret. Long hours working out are a thing of the past. Science shows that shorter, more intense workouts are truly effective for weight loss. If you’re familiar with burst training, or high-intensity interval training, you might be wondering to yourself—can a 7-minute workout help me lose weight? Continue reading to find out!
Are 7-minute workouts really effective?
Numerous studies show that short, highly intensive workouts are effective for burning fat, losing inches around the waistline, and losing weight. Because you’re using high-impact aerobics in combination with exercises that tone and strengthen all major muscle groups, you’re giving yourself a full-body workout that has a big impact in a short period of time.
What is the 7-minute workout?
The 7-minute workout is an intelligent combination of both strength training and cardio exercises. It’s sequenced in a specific way in order to work all the major muscle groups. Your entire body will tone and grow stronger. It also gets the heart pumping, with ample cardiovascular movements like jumping jacks and high knees while running in place. These aerobic movements make the 7-minute workout a high-impact one. As such, it’ll help you effectively trim your waistline and burn body fat, as a study published in The Journal of Sports Medicine and Physical Fitness confirms.
Note: There’s no stretching that goes on during the 7-minute workout. It’s important to stretch before and after to warm up your muscles pre-workout and cool them down post-workout. There’s no need to stretch for a long time. Just make sure to stretch your side body, your quads, and hamstrings.
The 7-minute workout is fast and effective
The most obvious plus of this short but sweet workout its that it’s a mere 7 minutes! No matter what kind of life you live, you can commit to 7 minutes of exercise. Time is no longer an excuse to skip your workout! Far too many of us get bogged down by work and family responsibilities and we end up sacrificing our health because we simply have no time to hit the gym. The 7-minute workout is the perfect solution to this conundrum.
The 7-minute workout is versatile
What’s more, you can do the 7-minute workout anytime, anywhere! You don’t have to work around the schedule of classes at your local gym. You can sneak your workout in during your lunch break or before dinner. Better yet, get it done first thing in the morning to start your day off right! You don’t need special workout equipment, fancy gym clothes, or any other accessory. All you need is your body. You may also need a chair and a wall for a couple exercises.
The 7-minute workout is free
And perhaps the best thing of all: this exercise routine is entirely free—perfect for those of us on a frugal budget. Gym memberships are expensive, and so are classes at Pilates, barre, and yoga studios. They have their place, but can be cost prohibitive for many. They say the best things in life are free. The 7-minute workout is one of them.
Best places to do the 7-minute workout
If you love to be in nature, and abhor the sometimes sterile, stuffy atmosphere of gyms, you can do the 7-minute workout outside on a nature trail, at your favorite park, or even in your own backyard. If you love the quiet comfort of your bedroom, do it there. If you like to blast music in your study, work out there. And if you’re cooking and need to get your workout in while the water boils, you can even do the 7-minute workout in your kitchen. Watch TV in your living room while working out if you like.
Who is the 7-minute workout for?
Because this is a high-intensity workout, it’s not ideal for beginners, pregnant women, or those in wheelchairs. You need to be able to jump up and down without hurting yourself. If you have the mobility, this workout is perfect for those who’ve hit a plateau in their weight-loss goals. It’s also ideal for those of us who’ve become bored by our current exercise regimen. If your current fitness routine consists primarily of low-intensity cardio exercise like biking or walking, you’re a good candidate for the 7-minute workout.
Which exercises does the 7-minute workout entail?
You’re going to perform 12 different exercises during this workout. You’ll do each one for 30 seconds, with a 10 second resting period in between. To reap the full benefit, you need to go all out. You’ll want to work to 70-80% of your maximum ability. The rest time gives you an opportunity to catch your breath before starting again. The 12 different exercises are:
- Jumping jacks (which target the entire body)
- Wall sits (these target the lower body)
- Push-ups (these work the upper body)
- Crunches (which work the core muscles)
- Chair step-ups (these target the whole body)
- Squats (which work the lower body)
- Tricep dips (these target the upper body and core)
- Plank pose (this works the core)
- Running in place with high knees (this targets the whole body)
- Lunges (these work the lower body)
- Push-ups with rotation (this movement targets the upper body)
- Side planks (these movements target the core)
If these exercises are doable for you, by all means commit to this workout a few times a week. You’ll begin to see results in no time, as long as you eat right. And if you want to follow a video or make sure your form is right, simply watch a demonstration by a YouTube fitness expert. Before long, the 7-minute workout will be a regular part of your healthy lifestyle!
At Elite Physique, we believe an equal balance of nutrition, activity, rest, and confidence is the foundation for achieving a healthier you. Our personalized weight-loss programs are custom-tailored to help you meet your goals and to address the underlying factors that can make weight-loss difficult. Contact us today to schedule your free consultation!