WHAT'S THE 7 MINUTES?
The 7 minutes workout is based on HICT (high intensity circuit training) has been proved the most "safe, effective, and efficient" way to improve your muscles and health.
It only takes you about 7 minutes, which consists of 13 exercises . Each exercise is to be taken 30 seconds with 10 seconds intervals between exercises. All you need is just a chair and a wall. Repeat 2-3circuits according to your time.
Designed by Jordan & Klika, the 7 minutes workout is for the time-constrained peopleto improve physical energy in very short time. It can be done anywhere.
The program is unpleasant for it trains the whole body muscle with extremely intense activities by using the resistance of the body weight. But it really works, just like the author said "maximum results with minimal investment."
THE BENEFITS:
The 7 minute workout is a fast and efficient way to lose weight and fat because the resistance training contributes significantly to the fat burned during a workout.
HICT may be an extremely effective and efficient means to increase an individual's V.BO2max, which can improve cardiopulmonary health.
EXERCISE ORDER:
You should follow the 7 minute HICT order, which can train muscle groups during the consecutive exercises by alternating rest and exercise.
EXERCISE NUMBER:
These 13 exercises are highly suggested by the HITCH experts, which strengthening all muscles.
INDIVIDUAL EXERCISE TIME:
30 seconds is sufficient for each exercise to be taken 12-15 times.
REST TIME BETWEEN EXERCISES
It is considered more suitable to take a rest after taking 30 seconds exercise. Therefore, we default 10 seconds as the rest time, which can control your total time as 7 minutes.
TOTAL EXERCISE TIME:
ACSM suggested that you'd better repeat 2-3 circuses, that is at least 20 minutes per time.
REFERENCE:
The original article
NY Times article