This Science-Backed 7-Minute Workout Can Keep You Fit If You Cannot Hit The Gym

The human body is designed to move. Yet, in this fast-paced world, we just aren't doing enough of it. New Year resolutions made for an active life come and go and make a return the next year. Gym subscriptions are intimidating, and not to forget, beyond the budget.

So, how do you exit the rut of sedentary monotony?

Enter - exercise psychologist Chris Jordan. Jordan devised an exercise programme more than a decade ago that solves the problem of living a sedentary life... in just 7 minutes.

What Is The Deal With 7 Minutes?

The exercise routine uses familiar calisthenic exercises that uses your own body weight. It follows the same ideology of traditional High Intensity Interval Training (HIIT) capped with five seconds of rest, but with beginner-friendly exercises that requires only 7 minutes of your time. 

Also Read: Katrina Kaif's Endurance Training Includes Kettlebell Squats, Front Kicks And More, For Tiger 3

Some of these exercises include jumping jacks, push-ups and crunches. None of them include any heavy equipment beyond the use of maybe a chair or bench.

The aim is to make every exercise challenging at your own pace.

Chris Jordan tells the Washington Post, "about an eight on a scale of ten, but that eight is your perception of an eight."

Do as many jumping jacks as you can in 30 seconds. Don't stress if it's fewer than someone else's.

Jumping jacks as part of the 7-minute workout
Photo Credit: Pexels

"You'll improve," Chris Jordan says, "That's the whole point."

What Are These Exercises?

These are relatively simple exercises starting with the following:

Wall Sits: Stand with your back at the wall. Feet hip-width apart and slightly in front of you. Lean back into the wall, and slide down like you're sitting down into a chair. Your knees should finish above your ankles, bent at 90 degrees. Hold this position for 30 seconds followed by a 5 second rest time. 

Push-Ups: Get into a "plank" position on the floor or mat, feet together with toes tucked under, hands planted flat below your shoulders. Slowly bend your elbows and lower your body toward the floor, as far down as you can go keeping back and hips level. Then press back up and repeat for 30 seconds. You can make this easier by resting your weight on your knees instead of your feet. Followed by a 5 second rest time.

Ab Crunch: Start with a basic crunch: Lie flat on your back, with your knees bent and feet on floor. Tighten your core. Press your lower back into the mat and reach toward top of knees. Return to starting position but keep core tight and repeat for 30 seconds. Followed by a 5 second rest time.

Step-Up: Stand facing a sturdy chair or bench. Step up onto the chair or bench with your left leg, coming all the way up to stand on it with both feet fully. Then step back down and come back up, starting with your right leg this time. Do as many as you can in 30 seconds and follow it up with a 5 second rest time. 

Squat: Stand with your feet shoulder-width apart and toes forward. Bend your knees as you hinge at the hips, shifting them back and down like you're about to sit in a chair. Lower yourself as far as you comfortably can, keeping most of your weight on your heels. Stand back up. Repeat for 30 seconds and follow it up with a 5 second rest time. 

Tricep Dip On The Chair: Sit on the front edge of a stable and sturdy chair or bench, and put your palms on the edge, fingers pointing forward or slightly toward you. Ease off the chair, supporting your weight with your heels and your palms. Slowly bend your elbows as you lower yourself toward the floor, then push back up. Repeat for 30 seconds and follow it up with a 5 second rest time.

Plank: Lie on your stomach on an exercise mat, with your elbows close to your sides, palms down and fingers facing forward. Lift your torso and thighs off the floor, keeping your body straight. Rest your weight on your elbows and your feet, with toes tucked toward your shins and engaging your core in this position for 30 seconds. Rest for 5 seconds after completing the circuit. 

High Knees: Run in place for 30 seconds, bringing your knees up as high as you can with each step. Focus on lifting your knees up and down rapidly to touch your palms in front of you. Follow it up with a 5 second rest. 

Lunges: Stand with your feet together. Step forward on your right foot, dropping your pelvis down toward the floor, not forward, lowering yourself until both front and back knees are bent as close to a 90-degree angle as possible. Then push back with the front leg and return to your starting position. Switch legs. Repeat for 30 seconds and rest for 5 seconds after. 

Side Planks: Lie on your right side on a mat, with your legs straight and your left leg stacked directly on top of the right. Keeping your ankles, knees, hips, and trunk in a straight line, push your weight up on your bent right elbow, which should be directly under your shoulder. Lift your hips, knees, and trunk off the mat. Hold the position for 15 seconds. Then switch sides. You got through the 7-minute workout. 

Pros And Cons Of HIIT Exercises

Kiran Chulani, a trainer at Krish Fitness Academy, Delhi, explains the benefits of a short HIIT workout for beginners and pro athletes, "HIIT workouts can be a very powerful tool to enhance one's fitness at all levels. For a beginner, the short-time commitment seems easier to adhere to; and for an athlete, it helps break a plateau in routine."

She adds, "HIIT can also improve insulin sensitivity, which is beneficial for blood sugar regulation."

Although beneficial, Chulani adds a disclaimer when practicing this workout routine regularly, "It must be appropriate to one's fitness level and of course, should not be done without a proper warmup session."

Bicycle crunches are an easy and effective exercise to do at home
Photo Credit: Pexels

Times have evolved and so have the inclusion of various other exercises done in similar fashion. But despite the changing times and addition-subtraction of exercises, studies have repeatedly shown the positive implication of these workout routines on the mind and body. 

Also Read: Follow Alaya Furniturewala And Bookmark These 5 Yoga Asanas For Beginners To Start Their Yoga Journey

The Convenience Of Short-Interval Exercises 

"HIIT is a fantastic tool for anyone who has a time constraint when it comes to working out. More and more people complain of time constraints when it comes to committing to an exercise. The fact that workouts exist that can be done in a matter of 5-10 minutes and actually be effective, makes it a win-win," says Delhi-based online fitness coach Aayush Grover. 

He also shares his insight on the importance of customisation and modifications depending on personal goals.

"Given the fact that the intensity is high, it may not be suitable for everyone. Here, exercise selection becomes very important. So, although high in intensity, it should also be joint-friendly. In this case, jump squats and burpees may be too much for an inexperienced person to try at home. So, something more suitable to the needs of the individual is recommended to do initially and then work their way up, like skipping instead of jump squats and burpees," he says.

Bodyweight squats done in regular intervals
Photo Credit: Pexels

"Apart from that, another very efficient way to get workouts in on a regular basis is to add small interval of exercises through the day. I recommend to my clients to do 10 bouts of very easy push-ups or easy bodyweight squats throughout the day. So, say, after every 1-1.5 hour interval, you can do these exercises as per your convenience to maintain activity and momentum in your day," says Grover.

In addition to the health benefits of these short exercises, it helps engage the individual for a prolonged time, it offers flexibility to perform anywhere (even on holiday), it is totally beginner-friendly and it can easily be customised to your likes and requirements.

So, what's your excuse?

Also Read: Tiger Shroff's "Quest For Greater Power" Begins With A 60-Kg Incline Bench Press