What would you do if I told you that you could workout for seven minutes and
it would be as good as getting in a 30 minute workout? Think I'm crazy? Is it
too good to be true? Yeah, I thought the same thing when I heard about this
so called seven minute is all that it takes workout. Science, however, begs to
It's aptly called the Scientific 7-Minute Workout for
seven minutes, using your body weight, the wall and a chair, moving from one
circuit to the next with little to no breaks in between circuits. When you think
about it, it really makes sense; take a run around your block or do jumping
jacks for seven minutes straight pausing for ten seconds after each minute. I
bet you'll be out of breath and your heart rate will definitely be pumping which
is a great thing. The best way to burn fat is by doing cardio and by combining
strength with those moves. My trainer also told me once that the bigger the
muscle is the more fat it burns. So doing squats and lunges
is only going to get your heart going and work those large thigh muscles and
your booty! (Come on, I had to use the word, “booty!”)
The authors of the study, the guys who
came up with the 7-Minute Workout
maintain that the difference between running or power walking for a straight
seven minutes and doing their seven minutes of circuit training is the intensity
differences between the two. A seven minute run will get your heart rate up
there, however, it neglects the strength training part of a workout. The more
strength that you build up the more fat has to be burned away. In their article,
authors, Brett Klika and Chris Jordan, explain their reasoning behind coming
up with the 7-Minute Workout,
HICT (high intensity circuit training) is not a new concept, but it
is growing in popularity because of its efficiency and practicality for a timeconstrained society. The combination of aerobic and resistance training in a
high-intensity, limited-rest design can deliver numerous health benefits in much
less time than traditional programs
What all do you really need to do this
workout? As I described earlier, you simply need yourself, a wall and a
chair. there are handy apps available that act as a timer allowing you to focus
on making sure those seven minutes are worth every 60 seconds. Remember,
keep rests between each exercise no longer than ten seconds. You're only doing
this for seven minutes so you need to make every second count. If you have
more time once your first seven minute set is finished try doing the same seven
I love the idea of this workout. I haven't
done it yet but I think that for a busy mom, we can all agree that time is like
money to us. There are some days when I don't have time to workout for an
hour. If I can focus all of my attention on accomplishing a seven minute high
intensity workout it should have a similar result as a 60 minute
workout, right? I'm going to test this out and then I'll let you know what I
Have you done the 7-Minute Workout?
What did you think?
For more reading on this one check out
KAsie Date 9/27/2013
Totally gonna have to give this a try!
Rachael Hammer Date 9/27/2013
This looks great. We homeschool, and a quick morning workout for the whole family is something we're lacking in. Thanks!
Mary S Date 9/27/2013
This looks awesome; I haven't been able to go to the gym as much since my son was born. This is just what I need.
Kristina Bolding Date 9/27/2013
What mom has 7 minutes for a workout? I actually think I could find 7 minutes for this one, though! ;-)
Cayman Richardson Date 9/27/2013
This looks pretty simple. Going to try it sometime.
Melissa Schultz Date 9/28/2013
This is great - I can get my workout done at home while the baby sleeps!
Kimberly Briscoe Date 10/6/2013
This is great! I need a workout I can do at home that won't take too long, so I can do it during my son's extremely short naps!
Rachel N Date 10/9/2013
This is great, pinning it! I don't have time for long workouts but 7 minutes I could find:)
Kara Chamberlain Date 10/14/2013
I'm pinning this too. Great info for a few weeks from now when my little one arrives!
Lindsey Campbell Date 5/21/2014
Love this! Gonna try it later!
Jodi Armstrong Date 10/19/2014
Thanks!! who can't use a quick 7 minute workout every now & again :)
katie m Date 2/24/2015
I've never tried this before but I am definitely going to give it a try because I can spare 7 minutes.