The Incredible 7 Minute Workout to Lose Weight and Build Muscle

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Lose Weight:

Lose Weight: In a world where each one of us is pressed for time, the seven-minute workout seems like a wonderful and rather amazing discovery. It promises all the benefits of making a trip to the gym right at home and inside a short span of seven minutes. But the big question remains does it really work?

The seven minute workout was first suggested in a blog released in the American College of Sports Medicine’s Health & Fitness Journal back in 2013. This really short workout has become completely anger and consists of a set of 12 exercises expanding only your body weight, a chair and a wall.

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It incorporates the principles of the latest High Intensity Circuit Training (HICT), which refers to any workout that take turns between an extreme blast of physical activity, less intense exercises and very short intervals of rest. According to the writers of the study, Chris Jordan and Brett Klika, energy is the key to helping high performance.

They suggest a combination of regular resistance and aerobic training as the best master plan to help people manage and expand their physical energy and stop tiredness. But in our fast walk and demanding lives, most of us are time-constrained. Hence, there was a need to create a workout system that can be done anywhere and anytime without special instruments.

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This led to the development of the seven minute workout that combines resistance and aerobic training into a single exercise in a high power, limited-rest design that can deliver many health benefits in much less time.

These exercises need to be performed in quick succession with a short period of rest of about 10 seconds between them, allowing 30 seconds for each exercise. After doing all the 12 exercises, you complete a circuit. The writers suggest that participants can repeat the round two to three times depending on the amount of time they have.


4 Benefits of HICT

There is a lot to profit from this simple workout that can help you lose fat and build muscle at the same time. Have a look:

1. Gives maximum results in minimum time: You do not need to spend hours in the gym sweating it out. This fast set of these exercises is great for office walkers who want to extract a workout during a short break.

2. Total body workout: In a short range of time, you are able to catch all your muscles and cut the benefits of a full body workout.  The high power exercises hit all the major and minor muscle groups in your body. HICT gives you the best of both worlds by merging cardio exercises with strength training where each exercise greeting the other exercises in the set.

  1. Burns more fat:Not only do you burn more fat while performing these fast exercises but  your body keeps glowing the calories 24 hours after a HICT workout. The blast of intense energy kick starts your body’s repair cycle which helps in getting remove of fat fast.4. Boosts your metabolism: During this less period of intense workout, you are working at your maximum capacity. This kind of training promotes the production of growth hormone which regulates your metabolism and also slows down the ageing process.


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Pros and Cons: We spoke to fitness experts

It report easy but the seven minute workout can be totally challenging. Since it is short, you need to work harder with lesser breaks of rest. The seven minute workout is very profitable but it should be performed only if a person is medically fit and is not enjoyment from any back and joint problems.

It should be carry out by people between the age group of 16-40 years because it needs a lot of try and be quite difficult. But completing the set once is not enough. I would suggest that you should perform at least 3 sets of the 7 minute workout four to five times in a week if you are looking to lose weight.

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