Why a 7-minute workout may be more beneficial than a 60-minute gym session

RESULT ORIENTED 7 MINUTES WORKOUT

 

If you're always telling yourself that you don't have time to exercise, then it's time to rethink your approach to fitness. Recent research has shown that people who "exercise snack" by fitting in shorter, more frequent workouts are better able to stay motivated and fitter in the long term than those who do fewer, longer workouts. One such example of a shorter workout is the 7-minute workout. 

The Human Performance Institute has found that working out at high intensity for just seven minutes can significantly improve muscular strength and cardiovascular fitness, which is great for your heart and lungs. Not only that, but it can do you better than one epic gym session a week. Celebrity personal trainer, Cecilia Harris, who trains celebs such as Frankie and Wayne Bridge, Lucy Mecklenburg, and Susanna Reid, says that the biggest mistake people make is working out for too long. "Unfortunately, people have been led to believe they have to exercise for an hour or attend a 45-minute class for their exercise to be 'worth it', but this simply isn’t the case. In fact, as soon as people realize that a seven-minute workout is enough to give them huge benefits to their mental and physical health, the better the
results they get." 

One of the key benefits of 7-minute workouts is that they eliminate the excuse

 

"I don't have time" excuse.  

We all know that finding the motivation to exercise isn't easy, and "I don't have time" can often be a huge mental barrier. Life coach Jeff Spires says that when you are able to convince yourself that you do have time, it can be a game-changer. "When you think you need to commit to an hour or even 30 minutes of your day to exercise, it can feel overwhelming," he explains. "But seven minutes? Your brain will accept that as reasonable because let's face it, we can all put aside seven minutes in a day." 

Another benefit of 7-minute workouts is that  

They increase motivation. 

 

You've crushed the "I don't have time" excuse, but what about the "I'm tired" or "I can't be bothered" excuses? When we think we have to move for 60 minutes, it can be easy to convince ourselves we just don't have the energy today. But when we know it's a fraction of that, we are much more likely to tell ourselves: "It's only seven minutes, I can get through that." Jeff says, "Getting fit and seeing results is all about motivation. Your brain is wired to keep you safe and comfortable, and if you present it with the idea of stepping outside of your comfort zone for an hour, it's likely it will not respond positively, but with stress and anxiety instead, convincing you not to do it. Presenting your brain with seven minutes of exercise doesn't create the same fear response and therefore you find yourself willingly getting into your Lycra, rather than doing everything else. 

7-minute workouts also help to regulate appetite

which can aid in weight loss.  When you work out for long periods of time, you are more likely to see a major increase in your appetite, as your body tells you you're hungry to make up for all the energy you expended during your workout. This appetite increase can result in the "I deserve this" mentality, which can leave you struggling to control portion sizes and reaching for foods high in calories in a bid to refuel. In contrast, exercising for shorter bursts of time doesn't result in the same extreme need to consume calories, allowing you to make smarter food choices and therefore better manage a healthy diet. Research published in the National Library of Medicine revealed that just two minutes of exercise can help to suppress your appetite, while long periods of cardio exercise (such as running on a treadmill) can make it spike. 

Lastly, 7-minute workouts also help to prevent injury.  

Over-training can be a massive problem for those who work out regularly. One reason for this is that when we exercise for long periods of time, our bodies start to tire and good form can start to slip. Cecilia Harris, says "When our muscles become tired, we can fall into bad form, meaning we don’t perform exercises properly. This is what can lead to injury. Opting for shorter workouts, in which we can safely maintain good form throughout, helps us to prevent injury." 

In conclusion, 7-minute workouts are not only effective in terms of improving muscular strength and cardiovascular fitness, but they also help to eliminate the "I don't have time" excuse, increase motivation, regulate appetite, and prevent injury. So, next time you think you don't have time to exercise, remember that 7 minutes is all it takes to get a good workout in. 

HERE’S WHAT YOU HAVE TO DO IN THESE RESULT ORIENTED 7 MINUTES  

Minute 1: 

Begin with marching in place for 60 seconds, lifting your knees as high as you can towards your belly button in a quick, alternating motion. 

 

Minute 2: 

For the next move, perform speed squats for 60 seconds. Lower your body by bending your knees and pushing your hips back as you keep your knees aligned. Rise back up by pushing through your heels and repeat at a fast pace.

 

Minute 3:

 

Progress to 60 seconds of sit-ups. Start by lying on the floor with your knees bent and your feet flat on the ground. Tighten your abdominal muscles, lift your head and upper body towards your knees, then lower back down to the starting position slowly. Repeat this movement at a steady pace. 

Minute 4: 

 

The next exercise is 60 seconds of speed punches. Stand with one foot slightly in front of the other, fists clenched. Quickly throw your left hand forward, then snap it back to your face, and repeat the same with your right hand. Continue at a rapid pace. 

 

Minute 5:

 

Perform Star Jumps for the next 60 seconds. Begin in a standing position, then jump your feet out wide as you raise both hands out to the side and up above your head simultaneously. Jump back to the starting position and repeat continuously for the full 60 seconds. 

 

Minute 6:

 

Next, perform Burpees for 60 seconds. Begin by standing, then place both hands on the floor. Jump both feet back into a plank position, then jump your feet back to the starting position, stand up, and jump. Repeat continuously for the full 60 seconds.

 

Minute 7:

 

To finish, perform 60 seconds of skipping. Hold a skipping rope (real or imaginary) in your hands and jump over the rope repeatedly for 60 seconds.