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| Illustratoon: Daily Mail |
Are you looking to achieve a fit and healthy body without investing too much time? Try these 7-minute workouts that can offer incredible benefits to your health. Learn how and why they work right here.
You might think that getting a healthy and fit body requires a significant amount of time and effort in the gym. However, it turns out there's a workout that only takes 7 minutes but delivers remarkable health benefits. This workout is known as high-intensity interval training (HIIT), which combines intense movements with short rest intervals.
Why Are These 7-Minute Workouts Effective?
According to an article published by the American College of Sports Medicine Health & Fitness, these 7-minute workouts can boost your metabolism, burn fat, strengthen muscles, and enhance cardiovascular health.
These workouts can trigger the same molecular changes in muscles as several hours of cycling, which can positively impact your body, similar to regular hours-long exercise routines.
The 7-minute workout comprises 12 different movements that engage your entire body. These include jumping jacks, wall sits, push-ups, sit-ups, squats, step-ups, triceps dips, planks, high knees, lunges, push-ups with rotation, and side planks. You only need to perform each movement for 30 seconds with a 10-second break in between. You also don't require any specialized equipment; just a chair, a wall, and a little empty space.
Who Can Benefit from These 7-Minute Workouts?
These 7-minute workouts are suitable for those who want to maintain their health without sacrificing too much time and energy. They can also serve as an alternative for those tired of monotonous routine exercises. However, it's essential to remember that these workouts are not a walk in the park.
Be prepared to feel some discomfort and fatigue when performing these intense movements. Additionally, ensure that your physical condition allows you to engage in these workouts. If you have heart conditions or other medical issues, it's advisable to consult with a doctor before attempting these exercises.
What Is High-Intensity Interval Training (HIIT)?
High-Intensity Interval Training (HIIT) is a workout method that combines highly intense movements with short rest periods. The goal of HIIT is to improve health, fitness, and overall body performance efficiently and effectively.
HIIT workouts typically last only 15-20 minutes but can provide similar or even greater benefits than longer, moderate-intensity exercises. Some benefits of HIIT include:
- Reducing body fat, especially dangerous abdominal fat¹².
- Enhancing heart and vascular health, reducing the risk of cardiovascular diseases³.
- Improving metabolic health, such as blood pressure, blood sugar levels, and cholesterol.
- Enhancing mental well-being, including mood, stress reduction, and self-confidence.
HIIT exercises can include various movements, such as running, cycling, weightlifting, boxing, or bodyweight exercises. The key is to perform these movements at or near maximum intensity for several seconds to a few minutes, followed by rest or light activity for a similar duration. Repeat this cycle several times until you feel fatigued or depleted of energy.
HIIT is suitable for those who seek maximum results with minimal time investment. You don't need special equipment or a gym membership to do these workouts; you can perform them anywhere and anytime according to your abilities and preferences.
However, remember that HIIT workouts are challenging. Be prepared to experience discomfort and fatigue when performing these intense movements. Additionally, ensure your physical condition allows for these workouts. If you have heart conditions or other medical concerns, it's advisable to consult with a doctor before attempting HIIT exercises.
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