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Because of the hectic pace of modern life, many people find it challenging to maintain their fitness. Finding time for rigorous exercise regimens is difficult due to the ongoing demands of job, family, and other obligations. The 7-Minute Workout is a solution that works well with even the busiest schedules.
In this guide, we will examine the difficulties people encounter while attempting to stay in shape while leading busy lives and investigate the life-changing possibilities of a brief, efficient, and rapid 7-minute workout for those on the go. Find out how a small commitment can significantly impact your efforts to lead a more active and healthy lifestyle.
The Science Behind the 7-Minute Workout
The 7-Minute Workout is based on the scientific principles of High-Intensity Interval Training (HIIT). High-intensity intermittent training, often known as interval or HIIT training, consists of high-intensity exercise sessions separated by low-intensity workouts or rest intervals with different recovery timeframes. The entire exercise duration can range from 20 to 60 minutes, with the training intervals lasting 5 to 8 minutes each and the recuperation periods of various lengths.
The after burn effect, which occurs when the body burns calories even after exercise, is sparked by HIIT and helps people lose weight and maintain cardiovascular health effectively. Increased endurance, a healthier heart, and a faster metabolism are all benefits of brief, vigorous workouts. The 7-Minute Workout uses the Science of HIIT to demonstrate that investing the least time may result in the most significant gains in fitness.
Warm- Up
To prepare the body for physical exercise, a suitable warm-up is necessary before beginning any workout. Our blood vessels widen during a vigorous warm-up, guaranteeing our muscles receive enough oxygen. Additionally, it increases muscle temperature, which promotes maximum elasticity and effectiveness. In addition to reducing cardiac strain, the warm-up gradually increases heart rate.
A brief yet efficient warm-up program can make all the difference when it comes to getting the body ready for exercise. Ensure your muscles are prepared for the trials by including joint mobilization exercises, arm circles, knee hugs, dynamic stretches, and air squats.
7-Minute Workout Circuit
Exercise 1: Jumping Jacks (1 minute)
Jumping jacks are a great technique to work your body’s essential muscles. Start by placing your feet together and keeping your arms by your sides. As you raise your arms aloft, jump with your feet out to the sides. Replicate from the beginning position.
Tips for proper form:
- To lessen the impact on joints, land gently.
- Throughout, maintain a slight bend in your knees.
- Keep your speed consistent to get the most cardiovascular advantages.
Variations for intensity:
- For more cardiovascular effects, speed up.
Exercise 2: Bodyweight Squats (1 minute)
Exercises like bodyweight squats strengthen and extend the muscles in the lower body. The bodyweight squat is a standing exercise that involves moving your hips back and “sitting” toward the ground. Once your thighs parallel the floor, you halt and push through your heels to straighten your legs and stand back up.
Tips for proper form:
- Make sure your knees and toes are in line.
- Maintain a straight back and an elevated chest.
- Once your thighs are parallel to the floor, lower your body.
Variations for intensity:
- Each time you complete a squat, add a hop.
Exercise 3: Push-Ups (1 minute)
The push-up strengthens the core and upper body. Place your hands slightly wider than your shoulders, you will begin a push-up on the floor on all fours. Instead of locking your elbows together, maintain a tiny bend in them. Stretch your legs back until your feet are hip-width apart and balanced on hands and toes.
Tips for proper form:
- At the bottom, elbows should be 90 degrees apart.
- To get the most effect, concentrate on deliberate movements.
Variations for intensity:
- To increase the intensity, gradually raise your feet to higher levels.
Exercise 4: Plank (1 minute)
The plank is an exercise that works the shoulders, back, and legs and strengthens the core. Choose a posture that allows you to extend your torso fully. You can have adequate cushioning to feel comfortable on all fours if you use an exercise mat. Keep your body straight from your head to your heels while maintaining a plank position, with your elbows precisely beneath your shoulders.
Tips for proper form:
- Throughout, pay attention to your breathing.
- Do not raise or lower your hips.
Variations for intensity:
- Use a side plank to work your abdominal muscles.
Exercise 5: High Knees (1 minute)
The high knees are a vigorous aerobic exercise that works your lower body and raises your heart rate. Place your feet hip-distance apart as you stand up. Raise the opposing arm and the right knee as high as possible, then swiftly switch so that the left knee is up before the right foot touches the ground. Keep your knees up kooky for as long as you like.
Tips for proper form:
- Softly land with your feet on the balls.
- For a more intense workout, increase the speed.
Variations for intensity:
- Add jogging to your exercise for extra heart benefits.
Exercise 6: Tricep dips (1 minute)
The muscles on the back of the arms are the focus of tricep dips. Lift your body by pressing into your palms, then move forward just far enough so your behind clears the chair’s edge. When your elbows are bent between 45 and 90 degrees, lower yourself. Maintain control across the entire range of movements. Repeat after carefully pushing yourself back up until your arms are nearly straight.
Tips for proper form:
- Maintain your back near the surface.
- Elbows ought to face directly rearward.
- Once your arms are at a 90-degree angle, lower your body.
Variations for intensity
- For added challenges, raise your legs at the peak of each dip.
Cool Down and Stretching
Your body temperature rises, your blood vessels dilate, and your heart pumps more quickly than usual after strenuous exertion. It implies that you risk fainting or feeling ill if you stop too fast. Following physical exercise, a cool-down enables a gradual reduction after the episode.
Stretching is beneficial throughout the cooling down process since your joints, muscles, and limbs remain warm. Stretching can aid in lowering lactic acid accumulation, which can cause stiffness and cramping in the muscles. Furthermore, stretches improve the range of motion, promote mobility, and lengthen the connective tissue surrounding your joints.
Conclusion
The 7-minute Workout is an efficiency gold standard for people with hectic schedules. Fitness is accessible to everyone, regardless of time limits, because of its concise yet compelling nature. Accept this exercise’s ease of use and efficiency, incorporating it into your regimen regularly. Frequency is the secret to success.
Make sure that you complete these seven minutes of your day. Recall that reaching your fitness objectives is possible and guaranteed if you are dedicated to the process and use time management techniques.
Related Articles:
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- 15 Enjoyable Exercises for People Who Hate Working Out
Reference
https://www.sciencedirect.com/topics/medicine-and-dentistry/high-intensity-interval-training#:~:text=High%2Dintensity%20intermittent%20exercise%E2%80%94which,rest%20with%20varied%20recovery%20times.
https://www.stlukeshealth.org/resources/science-behind-hiit-workouts#:~:text=Over%20time%2C%20keeping%20up%20with,an%20increased%20rate%20of%20metabolism.
https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down#:~:text=A%20good%20warm%2Dup%20before,for%20optimal%20flexibility%20and%20efficiency.
https://skinnyms.com/the-best-5-minute-warm-up-to-do-before-any-workout/
https://www.webmd.com/fitness-exercise/how-to-do-jumping-jacks
https://www.shape.com/fitness/tips/how-to-do-bodyweight-squats-form-benefits-muscles
https://www.verywellfit.com/the-push-up-exercise-3120574
https://www.health.com/fitness/20-plank-exercises-you-can-do-at-home
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https://www.verywellfit.com/the-chair-dip-triceps-exercise-3120734
https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down#:~:text=After%20physical%20activity%2C%20your%20heart,the%20end%20of%20the%20episode.
