Posts tagged #7 Minute Workout

Update to My Scientific 7 Minute Workout Routine

Winter is almost here and what I've noticed with myself is that I work out more at home during colder months, gym membership or not.  Since discovering the 7 minute scientific workout my life has been super simple. I've pretty much stop stressing about how and when to work out. I try to workout in the morning but that's not always possible, so, I've been doing the workout when I have 15 -20 minutes to spare.

The first few times I did the routine I was almost out of breath by the high knees.  However, after the first week I got better control of my breathing and was able to pull it off more smoothly. After two weeks I had more defined abs. Working out on my own I almost always skip ab exercises so any sustained activity on my part was sure to show some incremental change. 

During week three of of me trying the workout routine,  I added in a barbell with 20 pounds of weights and used it for the 30 second squat and lunges. It gave a deeper burn and got my heart rate up close to where it was the first week. 

After a month or doing the 7 minute workout (and 7 minutes of stretching) with tiny modifications I can honestly say I maintained my level of fitness and didn't have any negative changes to my body. I think it is a good circuit to add into your overall fitness routine and pull It out once or twice per week to save yourself some time. If you're training for a marathon, looking to drop major weight or wanting to bulk up, this is obviously not the routine for you but if you're looking to maintain current fitness levels and stay toned, i think the 7 Minute Scientific Workout is  so much better than running mindlessly on a treadmill for 30 minutes or more. 

Posted on December 12, 2014 and filed under Fitness, Health, Science.

Science Says All You Need For a Good Workout is 7 Minutes

I enjoy many things: bacon, cheese, wine, reading, polishing my nails, rock wall climbing, cooking, hanging with my friends, dark chocolate and a myriad of other things.  No where on that list is working out.  I work out because I have to, pure and simple.  So, if I can do a workout in 7 minutes that accomplishes what usually takes me 45 minutes to an hour, please believe i'm going to be all over it like bacon on a BLT.

I have long incorporated bits of High Intensity Interval Training (HIIT) into my workout routine but never before has it been my only routine. After coming across  this NY Times article and reading this article in the ACSM Health and Fitness Journal on which it is based, I decided to challenged myself to no more than 7 minutes of workout per day for the next 30 days. I'm almost bursting with excited!

Image Source:  NY Times Blog

Image Source: NY Times Blog

The idea is to do each of the exercises shown above for 30 seconds with a 10 second rest in between sets.  According to the report, the 30 second intervals should be unpleasant with intensity level hovering at about an 8 on a scale of 1 to 10.  So, I'm thinking I should almost be breathless by the end of each 30 second interval.   

As I start the challenge I'll count the reps it takes to get to breathless and see how much I can increase the reps by the end of 30 days.  I'll report back 10/16/14.

Think you want to try it it with me? Obviously if you have health issues you should check with your doctor before starting any new exercise routine.  Also, be sure to check out  this article in the ACSM Health and Fitness Journal for more of the science behind the 7-minute workout.   

I'm starting TODAY!

Posted on September 16, 2014 and filed under Fitness, Health.