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Can 7 Minutes of Exercise Really Help Keep You Fit? By Dr. Mercola. Short, intense workouts are all the rage in the fitness world.

While it was once believed that the longer you stayed on the treadmill or elliptical machine, the better, it's now known that you can seriously maximize your fitness results while working out for a fraction of the time, as long as you sufficiently ramp up the intensity (interspersed with periods of rest). Very short workouts, as in seven minutes or even less, are also becoming regulars in the fitness scene, although I would stop short of calling them a trend.

The fact is, humans have been exercising in very short, intense bursts since the beginning, although they didn't call it exercise; they called it survival. As such, your body is biologically programmed to respond to similarly intense bursts of activity. But because this is something many modern humans no longer do in the course of their daily grind, many are seeking it out via high- intensity interval training (HIIT). In the video above, you can see one example of a full- body, seven- minute exercise routine by Hannah Bronfman, founder of the wellness site HBFit. This workout is particularly useful because you can do the movements (a combination of jumping jacks, side kicks, abdominal work and more) virtually anywhere with no equipment required. Short HIIT workouts can be deceptive, appearing simple on paper then surprising you with how challenging they are to complete.

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Still, a full workout in only seven minutes? Is it really too good to be true?'Maximum Results With Minimal Investment'. Brett Klika, a performance coach for the Human Performance Institute (HPI) in Orlando, Florida, and Chris Jordan, the director of exercise physiology at the HPI, conducted a study to determine the health benefits of high- intensity circuit training (HICT), which for their study used only body weight as resistance. They pointed out that typically aerobic and resistance training are performed on two or three nonconsecutive days each week. For resistance training, the American College of Sports Medicine (ACSM) recommends eight to 1. For aerobic training, 1.

They wrote in the ACSM's Health & Fitness Journal: 2. Participants can repeat the . As body weight provides the only form of resistance, the program can be done anywhere. HICT is not a new concept, but it is growing in popularity because of its efficiency and practicality for a time- constrained society. The combination of aerobic and resistance training in a high- intensity, limited- rest design can deliver numerous health benefits in much less time than traditional programs. Morgan and G. T. Anderson in 1.

University of Leeds in England. Their program included nine to 1.

Improvements in muscle strength, endurance and aerobic fitness were noted. The featured study also explained multiple benefits for their HICT workout, including: 3. Fat Loss and Weight Loss. HICT involves using multiple large muscles with very little rest between sets, yielding aerobic and metabolic benefits, the latter of which may continue for up to 7. HICT may lead to greater fat loss than typical aerobics or resistance training because it increases levels of catecholamines (which increase resting energy expenditure) and human growth hormone (HGH) in your blood. Improved VO2 Max.

VO2 maxes the maximum amount of oxygen you can take in while exercising. Your VO2 max can be used as a measure of cardiovascular endurance. Unfit but otherwise healthy middle- aged adults were able to improve their insulin sensitivity and blood sugar regulation after just two weeks of such training (three sessions per week).

A follow- up study also found that HIIT positively impacted insulin sensitivity. The study involved people with type 2 diabetes, and just one session was able to improve blood sugar regulation for the next 2. Kilka and Jordan added, . The exercises were designed to. Each exercise is performed for about 3.

This adds up to an approximately seven- minute workout, which may be repeated in its entirety two or three times. The exercises should be done in the order given, as they're selected to allow opposing muscle groups to alternate between resting and working. Download The Villainess (2017) Movies more. Jumping jacks (total body) 2. Wall sit (lower body) 3. Pushup (upper body) 4. Abdominal crunch (core) 5.

Step- up onto chair (total body) 6. Squat (lower body) 7. Triceps dip on chair (upper body) 8. Download The Glass Castle (2017) Movie In Hd. Plank (core) 9. High knees/running in place (total body) 1. Lunge (lower body) 1. Pushup and rotation (upper body) 1. Side plank (core)> > > > > Click Here < < < < < As Intensity Increases, Duration Decreases.

How many times you should repeat the seven- minute workout (one to three times, max) depends on a variety of factors, including intensity. The harder you work, the shorter your workout should be. Research has shown proven benefits, including improvements in VO2 max and insulin sensitivity in just four minutes of HIIT exercise.

However, to achieve these benefits, you likely need to be working at an intensity that's equal to or greater than 1. VO2 max. 8. This is a level of intensity that many people may not be able to achieve or maintain, especially if you're just starting out. During a typical HIIT workout, the American Council on Exercise (ACE) notes, . A typical HIIT workout is done at an exertion level of 7 or higher.

Very short HIIT workouts, such as Tabata Training, are an exertion level of 1. The good thing about HIIT is that you can tweak it to your needs. You can still get benefits from working out at a slightly lower intensity; you simply increase the time you work out to make up for it. You'll still be working out very intensely, remember, so your total workout will still be short, relatively speaking. I typically recommend an HIIT session of 2. If you were using the protocol above, you could therefore repeat it three times. According to the featured study: 1.

Although these protocols seem to require slightly more total exercise time to be effective, they still are well below the steady state exercise time requirements. Because most individuals may not be able to execute the program at an intensity significantly greater than 1. This may require multiple repetitions (or circuits) of a multistation exercise circuit. HIIT removes this hurdle, because virtually everyone can squeeze in seven minutes. If you have a bit more time, and you're performing the workout at less than 1. As Kilka and Jordan noted.