Between work, friends and family, there is often little time for extensive sports sessions. Luckily, there are workouts you can do in under ten minutes.
After all, a short training session is better than no training at all – it doesn’t matter how long it takes. But is seven minutes enough for a good workout session?
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Quick results in seven minutes
As the hype surrounding high-intensity interval training (HIIT) began, the 7-minute workout became increasingly popular. No wonder: a short investment of time and quick results sound tempting.
The execution is simple: simply combine twelve exercises that target several parts of the body at the same time. Examples include squats, push-ups and lunges.
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You go through the exercises one after the other, making sure not to target the same muscle group twice in a row. So squats are followed by push-ups and not lunges.
You perform each exercise for 30 seconds with full effort. Then there is a pause of 10 seconds before continuing. When you have completed all twelve exercises, seven minutes are up – your training is done.
The goal: achieve high intensity
That sounds easy, right? And that’s exactly where the problem lies: the effectiveness of any training depends on your ability to give 110 percent. And that with every repetition.
“Not all people can do that,” explains kinesiology professor David Thomas to the portal.SELF‘. “It’s really hard to give this power all the time.”
However, if you give it your all and show no weakness, you can train cardio and strength endurance at the same time. But this commitment has to be achieved first.
At high intensity, you use at least 85 percent of your maximum amount of oxygen. This means: You have to exhaust yourself so much that you are practically no longer able to train for even a second longer – it is also called anaerobic training.
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But even then, training has its limits. Although you can burn a considerable amount of calories, reduce large deposits of fat and build muscle mass in a short period of time, it will still be difficult.
However, that doesn’t mean there aren’t any benefits to a 7-minute workout.
“If you either go full throttle or start training with a very low fitness level, you will certainly achieve some cardio benefits,” says expert Thomas.
7-Minute Workouts: The Danger of Performance Plateaus
Ultimately, this workout is limited to your body weight. This means that if you train regularly, it will be difficult to keep improving – at some point you will reach a limit.
Without additional weights it is hardly possible to really increase your muscle strength. Rather, you improve your muscle endurance, which is important for cardio sports.
Conclusion: Use short workouts as a supplement
A 7-minute workout is great for days when you’re short on time. However, it should not replace other workouts, as you also need other sports for a balanced sports program.
“There are various components to a well-rounded workout,” says the fitness expert Holly Perkins. “These include strength, flexibility, endurance, aerobic power and muscular endurance.”
The crisp workout is ideal, for example, as a finisher after a strength training session to push your heart rate and thus increase the afterburn.
And on days when you don’t have much time, something is better than nothing. When time is short, a high-intensity workout is your best bet.
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