Can’t make it to the gym? Try the 7-minute workout!

7 minute workoutQuick, intense and extremely effective, a high intensity circuit training (HICT) workout boosts metabolism, fights weight gain and tones muscles all in a matter of minutes. HICT along with high intensity interval training (HIIT) such as Tabata workouts have become increasingly popular due to their short time commitment, but long-lasting results.

As made popular by a New York Times article, the 7-minute workout from the Human Performance Institute (HPI) pushes every muscle group with constant movement in a circuit-like routine. During the course of the workout, you complete 12 exercises using only body weight, a chair and a wall.

Though one complete circuit is only 7 minutes, HPI recommends repeating the workout two to three times for a total workout time of closer to 20 minutes, which will provide more benefits.

What To Do:

For maximum results, the 12 exercises should be performed for 30 seconds in succession, with a 10 second break in between each move.

  1. Jumping jacks
  2. Wall sits
  3. Push-ups
  4. Abdominal crunches
  5. Step-up onto chair
  6. Squats
  7. Triceps dip on chair
  8. Plank
  9. High knees in place
  10. Lunges
  11. Push-up and rotation
  12. Side planks

The 7-minute workout is a great alternative to when you can’t make it to the gym. But for the days you are able to get there, save on your gym membership with Healthy Blue Xtras.

Photo credit: Lululemon

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2 Comments

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  1. David Smit 10 months ago

    We developed a timer to assist people in doing The 7 Minute Scientific Workout. It’s located here: http://www.7-min.com/

    We also have a iPhone Application (it costs $1.99), which you can get here: https://itunes.apple.com/us/app/7-min-workout/id657369636?mt=8&ign-mpt=uo%3D4

    Here is what one of our users had to say:
    “Just wanted to thank you for that wonderful timer. I had been doing the exercises without a timer, but it took me a lot longer and I wasn’t getting all the aerobic benefits I do now. I’ve forwarded the link to a couple friends who are also using it. I’m 67, but I do 30 regular guy pushups in 30 seconds–one with each tone”

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    • Grace Derocha 9 months ago

      Thanks for sharing this with us, David. We will have to check it out.

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