Posts tagged #Quick 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.

Jumping Rope - Good for Body and Brain


The best workouts are both fun and effective. As a child, jumping rope was fun.  I wasn't trying to workout or get fit,  it was merely something to do in between climbing trees, playing hide-and-go-seek, riding my bike and running from my mom so I wouldn't have to clean my room.


I remember I could go forever and still have time for an impromptu challenge of a hundred meter race --- and I wouldn't even break a sweat! Fast forward twenty something years and jumping rope is still a lot fun only now I do it for one purpose --fitness. Though I classify jump rope as cardio it tones and defines my shoulders, upper back, calves, and even my abs and obliques.

According to The Jump Rope Institute (yeah, this is a real thing,) the benefits of jump rope, "ranks as an ideal brain exercise, bone builder, and as one of the most efficient ways of improving cardiovascular fitness in as little as ten minutes. [...] In addition, jumping helps to develop the left and right hemispheres of the brain, to further improve spacial awareness and reading skills, and increases memory and mental alertness. Jumping on balls of the feet requires the body and mind to make neural muscular adjustments to imbalances created from continuous jumping. As a result jumping improves dynamic balance and coordination, reflexes, bone density and muscular endurance."

Apparently, 10 minutes of consecutive jump rope burns as many calories as 30 minutes of jogging.  I hate running, so, this is great news.

Bottom line, If you have only  ten minutes to workout, reach for that rope.  It's fun, effective and  your brain and body will thank you!


Posted on December 10, 2013 .

10 Minute Workout

There are days when I want to workout but I'm simply too lazy to get dressed for the gym. On those days I'll workout at home in whatever I happen to be wearing. Below is a version of what I may do. Sometimes I'll pause after 10 minutes and work on my arms or abs then do the whole thing again, followed by a nice long stretch.

I know some people still struggle to find the right form when squatting, so, here is a helpful image I found online.

How to do a Proper Squat



Do you have a go-to at home workout?

Proper Squat Form.jpg
Posted on May 16, 2013 .