In today’s fast-paced world, finding time for exercise can be a challenge. However, research has shown that a high-intensity, full-body workout lasting just seven minutes can provide significant health benefits. This article will explore the scientifically proven 7-minute workout, its exercises, benefits, and step-by-step instructions.
The 7-Minute Workout: A Scientifically Proven Solution
The 7-minute workout, also as the “Scientific 7-Minute Workout,” was introduced in 2013 by Chris Jordan, the director of exercise physiology at the Johnson & Johnson Human Performance Institute. This workout routine was designed to provide a comprehensive, time-efficient exercise regimen for busy individuals.
The Science Behind the 7-Minute Workout
The 7-minute workout is based on the principles of high-intensity interval training (HIIT) and circuit training. HIIT involves short bursts of intense exercise followed by brief recovery periods, which has been shown to improve cardiovascular fitness, increase metabolism, and promote fat loss.
A study published in the American College of Sports Medicine’s Health & Fitness Journal found that the 7-minute workout can provide similar benefits to longer, traditional workouts. The researchers compared the effects of the 7-minute workout with a longer, more traditional workout routine and found that both groups experienced similar improvements in cardiovascular health and muscular fitness.
Benefits of the 7-Minute Workout
The 7-minute workout offers several benefits, including:
- Time-efficiency: With only seven minutes of exercise, this workout is perfect for busy schedules.
- Full-body workout: The exercises target multiple muscle groups, providing a comprehensive workout.
- Improved cardiovascular health: The high-intensity nature of the workout can improve heart health and endurance.
- Increased metabolism: HIIT workouts can boost metabolism and aid in weight management.
- Convenience: This workout can be performed anywhere, with minimal equipment required.
Essential Exercises for Maximum Results
The 7-minute workout consists of 12 exercises that target various muscle groups, providing a full-body challenge. Here are the essential exercises:
1.Jumping Jacks
Targets: Full body
A full-body warm-up exercise that gets the heart rate up and prepares the muscles for more intense movements.
Practice : Stand with feet hip-width apart. Jump feet open as you raise arms to form an X shape. Jump feet back together as you lower arms to your sides.
2. Wall Sit
Targets: quadriceps, hamstrings, and glutes, building lower body strength and endurance.
Practice: Stand with your back to a wall. Walk feet away from the wall as you slide your back down the wall, lowering your body until hips, knees, and ankles are at 90-degree angles. Engage core to keep low back pressed against the wall.
3. Push-Ups
Targets: Targets: Chest, shoulders, triceps, abs
Engages the chest, shoulders, and triceps, strengthening the upper body.
Practice: Start in high plank, wrists under shoulders, core engaged. Lower your chest to the floor, keeping legs, hips, and back in a straight line.
4. Crunches
Targets: Abs
Activates the core muscles, improving abdominal strength and stability.
Practice: Lie faceup on the floor with knees bent and arms reaching toward feet. Press low back into the floor and engage core to lift shoulder blades off the floor and slightly forward.
5. Step-Ups
Targets: Quads, hamstrings, glutes, abs
Challenges the lower body, particularly the quadriceps, hamstrings, and glutes, while improving balance and coordination.
Practice: Stand facing a chair or stool and lift right foot onto the seat. Press into heel of right foot to lift your body onto the chair, balancing on right leg. Slowly lower back down to the floor. Switch legs and repeat. Continue to alternate.
6. Squats
Targets: Quads, hamstrings, glutes
A compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core.
Practice: Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hinge at hips, then send hips back.
Bend knees to lower your body. Keep chest lifted while lowering to at least 90 degrees. Rise and repeat.
7. Triceps Dips
Targets: Triceps, abs
Focuses on the triceps and shoulders, building upper body strength.
Practice: Sit on the edge of a chair and place hands on edge, just outside your hips. Walk feet out a few steps, slide butt off the chair, and straighten arms.
Bend elbows and lower your body until arms are bent at about 90 degrees. Press into the chair to return to starting position.
8. Plank
Targets: Abs, arms, glutes
Engages the entire core, improving stability and endurance.
Practice: Place hands directly under shoulders. Engage core and squeeze glutes to stabilize your body. Keep neck and spine neutral. Head should be in line with back. Hold.
9. High knees
Targets: Legs, abs
A cardiovascular exercise that gets the heart rate up while working the legs and core.
Practice: Stand with feet hip-width apart. Engage core and use lower abs to lift and lower one knee at a time, as if running in place.
Bring knees to same height as hips, thighs parallel to the floor, and try not to lean back. Stay on balls of feet and alternate legs as fast as possible.
10. Lunge
Targets: Quads, hamstrings, glutes
Practice: Stand tall. Take a big step forward with right leg and lower your body until right thigh is parallel to the floor and right shin is vertical. Don’t let right knee go past toe.
Press into right heel to drive back up to starting position. Repeat on other side. Continue to alternate legs.
11. Push-up with rotation
Targets: Abs, chest, glutes, shoulders, triceps
Combines the benefits of push-ups with a rotational component, engaging the core and improving overall body control.
Practice: Start in high plank. Lower your body toward the floor, then press back up to perform a push-up. Shift weight to left arm and rotate your body to the left side.
Hold side plank for 1 count, keeping hips high. Return to starting position, perform a push-up, and repeat on the right side. Continue to alternate.
12. Side plank
Targets: Obliques, hips, arms
Challenges the obliques, improving core strength and stability.
Practice: Lie on your side with legs and feet stacked. Lift hips and prop your body up on one elbow, keeping feet stacked. Press forearm into floor to keep torso and hips in a straight line. Hold.
Step-by-Step Guide to the 7-Minute Workout
Here’s a step-by-step guide to performing the 7-minute workout:
- Warm-up: Start with a 30-second set of jumping jacks to get your heart rate up and prepare your muscles for the workout.
- Perform each exercise for 30 seconds: Complete each exercise at a high intensity for 30 seconds, transitioning quickly to the next exercise with minimal rest.
- Follow the circuit order: The exercises should be performed in the following order:
- Jumping Jacks
- Wall Sit
- Push-Ups
- Crunches
- Step-Ups (alternating legs)
- Squats
- Triceps Dips
- Plank
- High Knees
- Lunges
- Push-Up with Rotation
- Side Plank (alternating sides)
- Rest for 5 seconds between exercises: Take a brief 5-second rest between each exercise to catch your breath before moving to the next one.
- Repeat the circuit 2-3 times: For optimal results, repeat the entire circuit 2-3 times, with a short rest period (1-2 minutes) between circuits.
- Increase intensity with time: As you become more comfortable with the workout, try to increase the intensity by performing the exercises faster or adding resistance (e.g., using weights or resistance bands).
- Allow for rest and recovery: Schedule at least one rest day between 7-minute workout sessions to allow your muscles to recover and prevent overtraining.
Conclusion
The 7-minute workout is a quick and effective way to improve fitness and strength. It combines various exercises to target different muscle groups, offering a full-body challenge in a short time. Consistency is key—follow the guide, maintain proper form, and increase intensity gradually. Remember to allow time for rest and recovery.
This workout suits both beginners and experienced athletes, but consult a healthcare provider if you have health concerns. Incorporate the 7-minute workout into your routine to boost muscular endurance and cardiovascular health in just a few minutes.
