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Are you tired of spending long hours in the gym without getting the results you desire? Or perhaps you're too busy to dedicate a significant amount of time to exercise? If that's the case, then the 7 Minute Workout is for you. In this article, we will discuss everything you need to know about this exercise program, including its benefits, the science behind it, and how to perform it correctly.
The 7 minute workout is a popular form of high-intensity interval training (HIIT) that involves a series of exercises performed in a specific order for a duration of 30 seconds each with 10 seconds of rest in between. The workout is designed to be a quick and efficient way to improve cardiovascular fitness, build muscle strength and endurance, and burn calories in a short amount of time. It was originally developed by a team of scientists at the Human Performance Institute in Florida, and has gained popularity in recent years due to its simplicity and effectiveness. The workout can be done anywhere, without any equipment, making it a convenient option for people with busy schedules or limited access to a gym.
What is the 7 Minute Workout?
The 7 Minute Workout, also known as the Scientific 7 Minute Workout, is a high-intensity interval training (HIIT) program that involves performing 12 exercises for 30 seconds each with 10 seconds of rest in between. The exercises target various muscle groups, including the legs, arms, core, and upper body. The workout was developed by Brett Klika and Chris Jordan, who based it on research by the American College of Sports Medicine.
The Science behind the 7 Minute Workout
The 7 Minute Workout is based on the concept of high-intensity circuit training, which involves performing a series of exercises with little rest in between. This type of training has been shown to be highly effective for improving cardiovascular health, increasing muscle strength, and burning fat. In fact, a study by the American Council on Exercise found that the 7 Minute Workout can burn up to 200 calories in just 7 minutes.
How to Perform the 7 Minute Workout
To perform the 7 Minute Workout, you will need a chair, a wall, and your body weight. Here are the steps:
Jumping jacks (30 seconds)
Wall sit (30 seconds)
Push-ups (30 seconds)
Abdominal crunches (30 seconds)
Step-ups onto a chair (30 seconds)
Squats (30 seconds)
Triceps dip on a chair (30 seconds)
Plank (30 seconds)
High knees running in place (30 seconds)
Lunges (30 seconds)
Push-ups and rotation (30 seconds)
Side plank (30 seconds on each side)
Remember to rest for 10 seconds between each exercise. You can repeat the circuit 2-3 times for a more intense workout.
Benefits of the 7 Minute Workout
The benefits of the 7 Minute Workout are numerous. Firstly, it's a time-efficient workout that can be completed in just 7 minutes. This makes it perfect for people who are too busy to dedicate a lot of time to exercise. Secondly, the workout is highly effective for improving cardiovascular health, increasing muscle strength, and burning fat. Thirdly, the exercises can be modified to suit your fitness level, making it suitable for both beginners and advanced exercisers.
Common Mistakes to Avoid
When performing the 7 Minute Workout, it's important to avoid the following mistakes:
Not warming up before starting the workout
Going too fast and sacrificing form
Not resting for 10 seconds between exercises
Holding your breath during exercises
Not cooling down after the workout
Conclusion
the 7 minute workout is a popular form of high-intensity interval training that offers a quick and effective way to improve fitness and burn calories. With its simple format and lack of equipment required, it is a convenient option for those with busy lifestyles or limited access to a gym. While it may not be a complete replacement for more traditional forms of exercise, incorporating the 7 minute workout into a regular fitness routine can be a great way to stay active and achieve your health and fitness goals. As with any form of exercise, it is important to consult a healthcare professional before starting a new workout regimen, and to listen to your body and adjust the intensity as needed to avoid injury.
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