Yes, everyone is going gaga about the scientific 7-minute workout that promises an efficient exercise routine to give you maximum health benefits. Many digital influencers have claimed that it actually works! But, it is not miraculous — to perceive some tangible change in your body, you have to be consistent. The workout involves a high-intensity interval training (HIIT) that couples high-intensity workouts with short rest periods (15 seconds). It is a circuit-style training where 12 exercises complete a routine. To get maximum benefits one can crank out 2 to 3 routines in a day. The exercises are strategically arranged in such a way that you work your body in the following sequence: total body, lower body, upper body and core. This way the muscles of your lower body get a chance to recover when you move your upper body.
Backed by science, the workout consists of 12 exercises: jumping jacks, wall sit, push-ups, crunches, step-ups, squats, tricep dips, plank, high knees, lunges, push-up and rotation, and the side plank. You can efficiently burn out all the fat by using just your body, a wall and a chair! But, those few minutes will have to give you extreme discomfort; then you can be dead sure that you are doing it right!The workout was originally published in 2013 in the American College of Sport Medicine’s Health and Fitness Journal. Consequently it received much hype, as many certified fitness professionals vouched for it. There are websites and apps dedicated solely for this workout. There are other variations as well, with additional tips for warm-ups and cool-downs. You can also customise these workouts based on your physical health conditions. If you have high blood pressure, you could avoid static exercises (planks) and instead opt for dynamic workouts.
The workout helps in weight loss and fat loss, provides cardiovascular endurance, builds muscle and regulates blood sugar. This home-based workout is a saviour for people of various fitness levels. There is less investment in terms of equipment or time — and you get better returns for 7 minutes of hell!