DOES THE 7 MINUTE WORKOUT WORK?
Does the 7 minute workout work? With this blasted pandemic wearing thin, it’s more vital than ever to find a way to exercise. You may not feel comfortable going back to the gym. Avoiding people on crowded paths is dodgy. (pun intended) The obvious answer is working out at home. What about the 7 minute workout to increase metabolism?
FACT VERSUS FICTION : FOLLOW THE SCIENCE!
I admit to some initial skepticism. I wondered if such a short amount of time garnered any health benefits. So I researched this and –naturally– science has the answer! The short answer is…YES! Working out at home doing the 7 minute workout, works.
Be honest. Who doesn't have 7 minutes to spare? No one!
WORKING OUT AT HOME WITHOUT EQUIPMENT
You need nothing except a little space and enough motivation to last 7 minutes.
Yes, motivation is the hardest part. I hope the evidence in this post will convince you that it’s worth it.
After all, you’ll have 1433 minutes left in your day to do other things!
Okay, technically you need your phone timer. And we’ll break this down into even smaller increments.
So how should we exercise to maximize the health benefits and raise our metabolism?
RAISING OUR METABOLISM: WHAT DOES THAT ACTUALLY MEAN?
One proven way to increase our metabolism is with the 7 minute workout! (Which is why I’m writing about it, obviously!)
WHY DOES THE 7 MINUTE WORKOUT INCREASE OUR METABOLISM?
Let’s get this calorie business out of the way right now. It makes sense that side by side, you will burn more calories with a longer, steady state cardio work out because well, you’re doing it for longer. (cardio workout, not walking the dog.) Check out the chart to the right. Or this link to calculate calories burned for different activities.
But…and this is a big but (not big butt)… once you’re done with the steady state cardio workout, you’re done. The 7 minute workout keeps giving back! WHY?
TWO REASONS: THE AFTERBURN EFFECT AND ANAEROBIC ENERGY PRODUCTION
SO HOW MANY CALORIES ARE WE TALKING ABOUT HERE?
The amount of calories you burn at rest depends on factors such as your muscle mass. Muscle takes more energy to exist–meaning when we’re sitting around– then fat does. So if you HAVE more muscles, you naturally burn more calories, again sitting around.
This is why doing some weight training, twice a week, will also increase your metabolism. (No, not the topic of this post, but I had to share the info.)
ONE LAST IMPORTANT POINT : HEART HEALTH
I know, this part gets annoying. But the sad fact is that you can go gluten-free, do a cleanse, intermittent fast, adapt a keto diet. Take supplements. Walk a few miles with your dog and/or friends! Practice yoga, to increase strength and flexibility and improve your mindset. Pilates! Endurance training. All this is great! Keep at it!
ONE MORE BENEFIT OF HIGH INTENSITY TRAINING
I make a lot of jokes about sugar because I am a sugar addict. If you’re curious about why we like the foods we do, here’s an intriguing post about taste!
If you like eating, too, here’s yet another benefit of the 7 minute workout.
SCARY LIST OF EXCESS GLUCOSE SIDE EFFECTS
Diminished insulin sensitivity means that our bodies don’t efficiently feed our cells.
BUT THE 7 MINUTE WORK OUT WORKS BY IMPROVING OUR ABILITY TO GET GLUCOSE INTO OUR CELLS
HOW DO WE GARNER ALL THESE BENEFITS?
TARGET HEART RATE
We benefit when our heart rates are 77% above resting values.
You know about this formula. Take your age and subtract from 220. Multiply by .77. This number is probably less than you thought! Not so bad!
Take a 40-year old person. The estimate is 220-40 = 180. Multiply by .77 = 138 beats/minute.
Bodybuilding dot com says that the Karvonnen formula is more advanced since it also takes into account your resting heart rate. This is your heart rate at complete rest. To determine this, take your pulse for 60 seconds just before you get out of bed… or take it for 30 seconds and multiply by 2.
Once you have this number, you can plug in your values here.
THE DOWN AND DIRTY 7 MINUTE WORKOUT
How do we do this? With static exercises. What an oxymoron!
I asked a personal trainer, who devised this 7 minute workout for us.
If you touch the ground (with that inside hand) this exercise is much more difficult!
OK…technically this is a prisoner squat hop. Keep your arms down and poof, it’s a squat.
Last but not least…..BURPEES! (My least favorite, so I saved it for the end)
WE'VE PROCRASTINATED ENOUGH HERE. WE KNOW THE ANSWER TO THE QUESTION : "DOES THE 7 MINUTE WORKOUT WORK?"
TIME TO DO THIS!
1. FIND A SPOT IN YOUR HOUSE WITH A LITTLE SPACE. (My house looks nothing like that burpee guy’s, either. In fact, I bet that isn’t even his house. ha!)
2. SET YOUR TIMER FOR 40 SECONDS….GO!
3. TAKE A 20 SECOND BREAK WHILE PACING IN A TIGHT CIRCLE AND TRY NOT TO CURSE AT ME.
4. EXERCISE # 2.
5. YOU’LL BE DONE IN 7 MINUTES! BE PROUD.
And if, by exercise # 4, your 20 seconds of rest has stretched to 30 seconds, don’t beat yourself up.
It’s OK, we’re just starting out. You’ll improve.
ONE LAST HIGH INTENSITY EXERCISE FACT
WORKING OUT AT HOME WITHOUT EQUIPMENT
I admit that the 7 Minute Workout isn’t fun, but I love having done it! Don’t take my word for it — it doesn’t take long to try it out yourself. Only 7 minutes!
Truthfully, we could all squeeze a 7 minute activity into our day. Would I prefer to check out the boots online at Nordstroms for seven minutes? Yes, I would. But I always show an amazing amount of restraint.
If you’re interested about whether or not social media affects your habits, I have a post here that you’ll like!
IS THERE AN APP FOR A 7 MINUTE WORKOUT?
Of course! There are apps which will walk you through this if you prefer. Complete with timers. This one has cute little robot helpers. It won an award in the Google Fit Developer challenge!
Whether you try the workout above or get this fun app, you’ll have all these good things happening to you, raised metabolism, efficient cardiovascular system, lowered risk of diabetes, to name a few.
Which is your least favorite of these exercises? (You know the one I dislike.)
Most favorite? I actually like planks. And yoga. But yoga isn’t helping me burn calories at rest.
All right, procrastinating time over. Get your 7 minutes knocked down, so you can do your fun stuff, too!
For example, subscribing to my blog is fun!