The 7-Minute Workout
For years I have jokingly teased my husband over his “7-minute workout”. I mean how much could you really be doing in 7 minutes? He is an active person and gets exercise in many other ways so to me it seemed like “why even bother if you don’t have more than 7 minutes?” I knew that there was some science behind it but it still just seemed like not enough. Recently, I have reflected on this form of exercise and realized there is one very good reason to incorporate a 7-minute workout into your life from time to time other than the research that validates it as being effective.
Let’s first start with the background of the 7-minute workout. It is basically a high intensity interval training (HIIT) exercise routine that uses your body’s own weight as resistance. Originally published in 2013 in the American College of Sports Medicine’s Health and Fitness Journal, it is not only short and efficient, requiring no exercise equipment other than a chair, but more importantly, research has also shown it to be effective as well. The workout is comprised of 12 exercises including: jumping jacks, wall sit, push-up’s, abdominal crunches, step-ups onto a chair, squats, tricep dips on a chair, plank, high knees running in place, lunges, push-ups with rotation, and side planks. Each exercise is performed for 30 seconds with a 10 second rest in between. It is important for the efficacy of the exercise routine that you stick to the time limits allotted for each exercise and each break and that you perform the exercises in the correct order. There are apps and videos that can help with that and make it a lot easier. Furthermore, the circuit can be repeated two or more times for longer workouts and the exercises can be modified for your fitness level and needs.
The research behind this exercise routine shows many of the same benefits as longer work-outs and at this point, a lot of research has been done on the 7-minute workout and other HIIT routines. Research shows that the short bursts of high-intensity exercise followed by brief recovery can lead to improvements in aerobic capacity (a measure of the body’s ability to deliver and use oxygen during sustained physical activity) and metabolic function. Aerobic capacity increases endurance, improves cardiovascular health, can help boost metabolism and weight loss and can improve lung function as well as energy levels. According to a randomized controlled trial done at Southern Illinois University, one set of resistance training elevates energy expenditure (burning calories) for up to 72 hours afterwards.
It is still ideal to get more exercise than just 7 minutes as well as a variety of exercise in your typical day, but for days when you just don’t have the time or you just can’t seem to make yourself do your typical exercise routine, the 7-minute workout can be a great filler with some real and lasting benefits. That is the big reason you should consider incorporating a 7-minute workout into your life from time to time. It helps maintain consistency! How many of us have gotten into a great exercise routine only to have it disrupted by a trip or an overly busy schedule? The next thing you know it has been weeks since you have done anything at all, and your motivation is waning. Research from the University of Nebraska-Lincoln’s College of Business shows that consistency is key not only to success (as a ton of other research has done) but it also shows it is key to well-being by reducing anxiety and improving task performance! This is not too surprising as many of us fall victim to negative self-talk or doubt when we do not achieve a goal – even a goal like exercising regularly. The 7-minute workout is just one potential tool in the fight to maintain consistency.
Finally, one thing to keep in mind is that this workout is not as easy as it may sound. It targets multiple muscle groups and incorporates both strength and cardiovascular exercises. The high intensity timing helps your body to maximize the benefits of the workout, even though it is short in duration. It is important to note that if you have any underlying medical conditions, you should discuss your fitness intentions with your primary care provider before beginning any new exercise routine but especially one that is high intensity or strenuous - even if it is only 7 minutes!
To learn more ways to transform your health and reduce or even reverse chronic disease and live a more healthful life, follow me on Instagram or subscribe at the bottom of my website pages to receive weekly blog posts, and occasional information, updates, and discounts on recommended products. (www.thehealthandwellnessnp.com).