7-Minute Workout to Improve Muscle Strength and Reduce Body Fat

Intense, short workouts are the trend now in the world of fitness. While previously it was believed that the longer on the elliptical machine or treadmill, the better, nowadays people do not think the same.

Now all fitness trainers say that you can maximize the fitness results while spending less time in the gym or at home, as long as you build up the intensity with periods of rest.

In the fitness scene, short workouts of seven minutes or less are becoming the new thing which everyone is doing. The name of this exercise isĀ  HIIT, i.e., high-intensity interval training.

Health Benefits of a 7-Minute Workout

A performance coach for HPI, i.e., Human Performance Institute, Bret Klika and director of exercise physiology at the same Institute, Chris Jordan made a study to discover the benefits of the HICT, i.e., high-intensity circuit training.

This HICT program is based on the training which was first created by G.T. Anderson and R.E. Morgan in 1935. Their program had from 9 to 12 exercises done at moderate intensity for a specific amount of time or number of repetitions.

Improvements were noted in aerobic fitness, muscle strength, and endurance. Also, the featured study explained the benefits of the HICT workout. The benefits are improvement in VO2 max; the VO2 actually maxes the maximum oxygen amount taken while exercising, weight loss and fat loss.

Also, another benefit is lower insulin resistance in people with type 2 diabetes. As a matter of fact, unfit but healthy adults of middle-age were able to better their blood glucose regulation and insulin sensitivity after 2 weeks of this training.

More About This 7-Minute Workout

This workout is excellent since you can do the movements anywhere and you do not need any equipment.

Bear in mind that although the short HIIT workouts might appear simple on paper, they are actually challenging to complete. However, remember that we are talking about a full-body workout in 7 minutes. It sounds too good to be true, right?

In the video below you will see an example of seven-minute, full-body exercise routine by the founder of the wellness site HBFit, Hannah Bronfman.

12 Exercises in Only 7 Minutes

The exercises in the video below are created in order to:

  • Be appropriate and safe for participants
  • Be interactive with the features of the environment like walls and stairs
  • Make a balance of strength in the body
  • Use large groups of muscles to make aerobic and resistance intensity
  • Promote strength development for all muscle groups
  • Immediately adapt or modify as necessary in order to decrease or increase intensity
  • Smoothly transition to accommodate rest time

Below you can watch the exercises. You should know that each exercise is done for 30 seconds with 10 seconds break. This adds up to around 7-minute workout, which might be repeated from 2 to 3 times.

Remember that these exercises need to be done in the same order because they are picked to allow opposing groups of muscles to alternate between working and resting. Furthermore, bear in mind that the harder the work, the shorter the workout.

Too Busy to Exercise? HIIT Is Perfect for You

One of the most common excuses used for not exercising is lack of time. But everyone can squeeze in 7 minutes of their day, that is why HIIT is perfect.

In case, on some days you have more time you can give less than 100 %, but you will need to repeat the 7-minute workout from 2 to 3 times.

Remember this is a minimum time investment with which you will enjoy improved muscle strength and insulin sensitivity, decreased body fat and increased VO2 max.

Not only will you look better but you will feel better as well. What are you waiting for? Start today. If you find this article useful, share it with your friends and family.