The average day for a millennial is, let’s be real, busy AF. For most of us, our days normally consist of a crazy work schedule, a hectic social life, not to mention, our ongoing love affair with Netflix. That means scheduling in an hour’s workout three to five times a week can seem totally impossible and a bit of a drag. This is where the seven-minute workout comes in to save the day. In a recent study commissioned by the American College of Sports Medicine’s Health & Fitness Journal, they revealed that a specific 7-minute workout, using high-intensity training can be just as effective as a 60-minute run. We’re no mathematician, but trading in an hour for seven minutes is a no-brainer, and since its proven success, there are now tons of apps that guide you through the 7-minute routine. Here’s everything you need to know:

The Workout:

The original workout is made up of 12 30-second workouts in this order: jumping jacks, wall sits, push-ups, abdominal crunches, chair steps, squats, tricep dips, planks, high knees, lunges, push up slides, and side planks.

7-minute-workout-

The Study: 

For the initial study, researchers had 29 people between the ages of 18 and 30 trial a 7-minute workout every day for six weeks. The super simple routine consists of resistance and aerobic exercises, using your body weight, a wall, and a chair – seems easy enough! The workout is made up of twelve 30 seconds spurts which are broken up with 10 second rest periods – trust us, we tried this, and those 10 second rest periods are very necessary! After the six weeks, the study showed that the people had decreased in waist and hip circumference, a lower fat mass, and a lower BMI. Because the routine uses both the large muscles in the lower and upper body, during the 30-second spurts, your body reaches its maximum capacity, which causes molecular changes in the muscles. Basically, its a super intense seven minutes, where you get seriously out of breath while burning fat and improving your fitness.

Our Favorite Apps:

Ever since this study came out, people have been obsessed with the 7-minute workout, obvs! As a result, there are now loads of apps that guide you through the workout using a virtual stopwatch and short demo videos. For a more effective workout, a lot of the apps suggest that you do the workout twice – we can probably manage 14 minutes some days! Also, don’t forget to stretch before and after your workout to prevent any aching the next day (we swear it’s tougher than it looks!) Here are our fav apps to use:

Wahoo: This app is super easy to navigate. The instructions are really easy to read, which is essential when you’re jumping up and down during your workout. The app is free, but they only offer two variations of the workout, for an extra $0.99 you can unlock more options. Download it here.

J&J: This app is great as they have 22 set workouts using 72 exercises that you can switch up to make 1,000 different variations. You can also enter your fitness level so that it’s tailored to your ability. With this app, you definitely won’t get bored! Get it here.

Quickfit: This app is slightly different to the other options as it incorporates quick yoga, which is a loose adaption of the 7-minute workout. Regardless, it’s a great way to add a little zen into your workout. It does also offer the traditional workout as an option if you want to amp up your seven-minute set. Download it here.



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