It’s an extreme, calorie-burning workout that will help shed the pounds and keep them off. If you're working on losing weight, the 7-Minute Workout can help, along with a healthy diet. Then, once you’re ready for the challenge and your doc says it’s OK, talk to a trainer about adapting the 7-Minute Workout for you. You need a kinder, gentler program to get your muscles stronger to better support your joints.Ĭheck with your doc or a trainer they recommend to find a program that’s right for you.
If you have joint or back problems and are not already active, this is not the workout for you - at least not yet. Planks will be tough if your back muscles are weak. Push-ups can be stressful on your wrists and shoulders. Moves like jumping jacks, squats, and lunges can be hard on the knees. You have to push yourself hard to get the most out of it, which means it could be tough if you have joint or back problems. It’s science-based, so you can trust it will do what it’s supposed to.īut it’s not for everyone. The 7-Minute Workout is challenging, and it will produce results. Is It Good for Me If I Have a Health Condition? When you’re done, cool down for a few minutes to bring your heart rate and breathing slowly back down. So you can swap them out for other exercises that work the same muscles. The exercises in the 7-Minute Workout are examples of the types of exercises you could do in any high-intensity circuit routine. If the intensity is too much, rest a little longer, but the way to gain the greatest benefit is to push yourself.
Make sure to warm up with light cardio to get your heart, muscles, and joints ready.Īlso, you need to know how to do the exercises exactly right. The downside of intense workouts is that you're more likely to get injured. Even if you can do only one round to start off, your body is gaining huge benefits. By limiting rest in between, you get a calorie- and fat-burning workout that also builds strong, lean muscle. When you exercise at a vigorous level, you can get the same benefits in half the time. Then, when you’re up for the challenge, dive into high-intensity circuit training like this routine. So if you’re not a regular exerciser now, look for a program that can get you in shape first. The program only works if you put your all into it and then some. The 7-Minute Workout could get you in the best shape of your life. The only tools you need are a wall and a chair. This program uses your own body weight for resistance. The routine is basic enough to do anywhere in your house.Įquipment required? No.
You can do this workout outside, but you will need to bring along a chair and find a wall for some of the exercises.Īt home. And because you're doing this solo, it helps to have some experience with general exercises like crunches and planks, so you use good form and technique.
The workout is free, and there are free apps you can download to your smartphone or tablet that will walk you through the program and time the intervals for you. The recommended aerobic exercises (jumping jacks and high knees/running in place) are high impact. The exercises work all the major muscle groups, building strength throughout the body. Because you run through the exercises very quickly and work many large muscle groups at once, you get an aerobic workout that helps burn fat and trim down body weight. This workout doesn't include a stretch, although you could add one afterward.Īerobic: Yes. Although there are no specific back exercises, this is a full-body workout, and many of the whole-body exercises also work the muscles in your back. Squats and lunges also work the glute muscles.īack: Yes.
There are several leg exercises, including jumping jacks, wall sits, step-ups, squats, and lunges. Abdominal crunches, planks, and side planks work your core muscles.Īrms: Yes. The exercises are challenging, and you do them one after the other with only very short breaks in between. Intensity Level: Highīecause this workout condenses an entire exercise program into 7 minutes, it has to be intense.
When you don't have 30 or 60 minutes for a full workout, the 7-minute workout packs in a full-body exercise routine in a fraction of the time.Ī performance coach and exercise physiologist from the Human Performance Institute in Orlando, FL, came up with this program to give their busy clients a more efficient yet still effective workout. But chances are, you have 7 minutes in your schedule that you could spare.