Does the 7 Minute Workout Work?

August 18, 2016

Need a quick workout? There are many challenges and fitness fads out there that claim to give you the best workout for the shortest period of time. The latest challenge is the 7 minute workout. But does it actually do what it claims to and how can you incorporate it into your daily routine? Here’s what you need to know:

The 7 Minute Workout is Interval Trainingburpee-1203906_640

The premise of the 7 minute workout is to get an intense exercise in in quick bursts, which makes it a form of interval training. You are quickly moving from one exercise to the next with little or no rest in-between:

  • Jumping jacks
  • Wall sits
  • Push ups
  • Abdominal crunches
  • Step ups
  • Squats
  • Triceps dips
  • Planks
  • Running in place
  • Lunges
  • Push up and rotate
  • Side planks

Each exercise should be completed in about 30 seconds before moving on to the next. With that in mind, the 7 minute workout is not recommended for people who have heart problems or are just starting to exercise. As with all new workouts, always talk to your doctor first to make sure it’s a safe option for you.

You Use Your Own Body Weight

Critics of the 7 minute workout point out that while using only your body weight can make for a good workout, studies that have shown the effectiveness of interval training is greater with added resistance. Since the 7 minute workout is only using bodyweight, people who are fit won’t see much of an improvement. Without added resistance, your body will quickly get used to the routine, making it less effective.

It’s Not Always 7 Minutes

Women’s Health Magazine points out that the 7 minute workout can take up to 20 minutes to complete, depending on your level of fitness. This drastic time difference can be off putting for people who were looking for a quick workout to fit into their busy schedule.

The Verdict

Despite its shortcomings, the 7 minute workout can be effective when done correctly. Like all fitness fads and claims, don’t expect miracles or instant results. Also consider using added resistance to some of the exercises like squats for better results and extra challenge.

Lastly, the 7 minute workout should be used to supplement your workout, not replace it. You still need endurance training, like running on a treadmill, to get a well-rounded workout.

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