Are 7 minutes all you need to get a ripped body?

How many of you have seen your favorite YouTube vlogger or Instagram influencer obsess about High-Intensity Circuit Training (HICT), or like it is commonly called, the ‘7- Minute Workout’? It won’t be surprising if all of you have. The HICT workout has gained immense popularity in recent years and honestly, why wouldn’t it? Are you curious to try a workout that requires just a wall and a chair, and which can be done within 7 minutes?

What will you be doing in those seven minutes?
Those who are new to the world of HICT workouts must know that the 7-Minute Workout consists of various exercises that you are supposed to do for 30 seconds each, with a 10-second interval between two exercises. If you include the time of the breaks, you will need precisely eight minutes to finish the workout. The main aim of this circuit exercise routine is to ensure that you hit all the muscles, but at the same time, you don’t end up working on the same muscle area twice.
Here are the twelve exercises that you need to do in the 7-Minute Workout routine:

• Jumping jacks

• Wall sits

• Push-ups

• Abdominal crunches

• Step-ups onto a chair

• Squats

• Triceps dips on a chair

• Planks

• High knees/running in place

• Lunges

• Push-ups and rotations

• Side planks

Pros of the 7-Minute Workout

• One of the main advantages of the 7-Minute Workout is that it seems to be designed for the ultra-busy lifestyle of today’s generation. For people who can’t hit the gym and sweat it out for hours, HICT workouts are perfect as most people can manage to take out seven minutes from their busy mornings.
• Another major advantage of the 7-Minute Workout is that you can do these exercises anytime and anywhere. Unlike circuit training in the gym which requires several pieces of equipment, HICT is a bodyweight exercise, which means that you can do it in your bedroom every morning. You’ll only need a chair and a wall.
• HICT exercises help you lose weight as they target the subcutaneous fat, which is the fat under your skin.
• HICT is also said to decrease your chances of developing type 2 diabetes as it helps to decrease insulin resistance.

Cons of the 7-Minute Workout

• Though in totality, 7-Minute workouts are safe to perform, if you are injured, out of shape, or already suffer from some serious heart ailment or blood pressure problems, then these high-intensity exercises might take a toll on your health.
• Another major drawback of this workout routine is that there is a high possibility that if your technique or form is not proper, you might get injured or suffer from muscle and joint soreness.
• HICT workouts are not as effective as other workouts that are performed for a longer duration and need more body resistance. So, people who wish to lose weight drastically should do their research and find out about the effectiveness of these workouts in meeting their goals.

Final verdict
While HICT might work for a few people who are looking to stay toned with minimum time invested, it might not work out for people who want quick results.
Keep in mind that the 7-Minute Workout is all about pushing your limits and throwing your body to the very edge. You won’t know what you are capable of unless you find out for yourself. So, don’t hesitate from pulling up your socks and doing a hardcore 7-Minute Workout session.
With proper execution and sound knowledge of correct exercise form, one can totally nail this HICT workout routine.

Tag: 7 Minute Workout Routines