7 Minute Workout: A Quick and Effective Fitness Routine

Looking for a quick and effective workout that can be done just about anywhere? Look no further than the 7 Minute Workout!

Originally published in the American College of Sports Medicine’s Health & Fitness Journal, this scientifically designed workout is based on the principles of high-intensity interval training (HIIT) and can be completed in just seven minutes. Each exercise is done for 30 seconds with a 10-second rest in between, with a total of 12 exercises in the full routine.

Not only is the 7 Minute Workout time-efficient, but it’s also been shown to be an effective way to improve cardiovascular fitness, muscular strength, and endurance. In fact, a study published in the Journal of Sports Science and Medicine found that just one round of the 7 Minute Workout can increase aerobic capacity and muscle endurance for up to 24 hours.

So what are the exercises included in the 7 Minute Workout? They include:

1. Jumping Jacks
2. Wall Sit
3. Push-Ups
4. Crunches
5. Step-Ups onto a Chair
6. Squats
7. Tricep Dips on a Chair
8. Plank
9. High Knees Running in Place
10. Lunges
11. Push-Up with Rotation
12. Side Plank

While the workout itself may be short, don’t let that fool you. It can be challenging, especially if you’re new to exercise. But don’t let that discourage you. With consistency and perseverance, you can build up your strength and endurance to complete the full workout and see improvement in your fitness levels.

Plus, the beauty of the 7 Minute Workout is that you can modify it to fit your needs. If you need a longer workout, simply repeat the circuit two or three times. If you need to make it easier, modify the exercises or take longer rest breaks.

In summary, the 7 Minute Workout is a quick and effective routine that can be done anywhere, anytime. It’s backed by science and can improve your cardiovascular fitness, muscular strength, and endurance. Give it a try and see the results for yourself!