Have you heard of the Scientific 7-Minute Workout? It is a high-intensity workout that was first published in the American College of Sports Medicine Health & Fitness Journal in 2013. Backed by science, this workout combines 12 exercises “into a single exercise bout lasting approximately 7 minutes. Participants can repeat the 7-minute bout 2 to 3 times, depending on the amount of time they have. As body weight provides the only form of resistance, the program can be done anywhere.”
If you haven’t tried it, you may be missing out on a vital way to increase your overall level of health and wellness.
One of the main problems people have with regular exercise is a lack of understanding on what is effective and efficient. Efficiency is important because in our day to day lives, it can be hard to carve out a significant chunk of time to focus on regular exercise. Fortunately, there is a solution. The exercises in the Scientific 7-Minute Workout use a chair and a wall. You don’t need a weight set or other equipment. The only tool you need to complete these high-intensity workouts is your body.
What does this mean for you? A quick way to maximize the benefits of a long run and some time in the weight room, all in 7 minutes or less.
Research has proven that high intensity workouts are not only good for your body, but good for your mind. A few minutes of high intensity training close to your body’s maximum capacity induces molecular changes within muscles that can be comparable to several hours of running or riding a bicycle.
The exercises include:
- Jumping jacks
- Wall sits
- Abdominal crunches
- Step-ups onto chair
- Triceps dips on chair
- High knees running in place
- Push-ups and rotations
- Side planks
The exercises are meant to be completed in rapid succession, with each taking about 30 seconds to complete, followed by 10 second rest periods in between. Keep in mind, this workout is designed to be intense and not entirely pleasant, but just tell yourself, “you can do anything for just seven minutes!”
Before you try it, there are a few things you should keep in mind. First, this is an intense workout. So if you are just getting into an exercise routine, this is not where you should begin. Also, you have a greater chance of injury with high-intensity workouts, so you want to make sure you are ready for this level. Finally, it is important that you are doing the exercises correctly to get the most benefit and to avoid injury.
Whether you are a beginner looking to get in shape or you are in great shape but need a fast workout, good for you for taking care of your health! The most important thing is to get up and get moving.