If you’ve ever found yourself short on time but still wanting to squeeze in a quick and effective workout, you may have come across the popular concept of the 7 minute workout. But what exactly is this workout called? In just seven minutes, this high-intensity interval training (HIIT) routine promises to work multiple muscle groups and get your heart rate up for a quick and efficient workout. So, whether you’re a busy professional, a parent on the go, or simply looking for an efficient workout option, let us introduce you to the name behind this time-saving fitness trend.
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Explanation of the 7 minute workout
The 7 minute workout, also known as the Scientific 7-Minute Workout or the Seven-Minute Workout, is a quick and intense exercise routine designed to provide maximum benefits in a short amount of time. It consists of a series of 12 high-intensity bodyweight exercises that are performed in quick succession, with each exercise lasting 30 seconds and a 10-second rest period in between. The goal of this workout is to target all major muscle groups and elevate heart rate, providing a total body workout in just 7 minutes.
Origin of the 7 minute workout
The 7 minute workout was developed in 2013 by Brett Klika, a certified strength and conditioning specialist, and Chris Jordan, the director of exercise physiology at the Human Performance Institute in Florida. The workout was originally published as a part of a research article in the American College of Sports Medicine’s Health & Fitness Journal. Klika and Jordan created the workout to address the common excuse of lack of time as a barrier to exercise. They aimed to provide a quick and efficient workout that could be done anywhere, without the need for any equipment.
Alternative names for the 7 minute workout
The 7 minute workout is known by various names, depending on the context and the fitness community. Some popular alternative names for the workout include the 7-Minute Scientific Workout, the 7-Minute HIIT (High-Intensity Interval Training) Workout, the Quick HIIT Workout, and the Express Workout. These names highlight different aspects of the workout, such as its scientific foundation, high-intensity nature, and time efficiency.
Scientific name for the 7 minute workout
The 7 minute workout is not referred to by a specific scientific name in the exercise science literature. It is commonly known as the 7 minute workout or the Scientific 7-Minute Workout, as these names accurately describe the duration and methodology of the workout. Researchers and exercise scientists often refer to the workout by these names when conducting studies or discussing its benefits.
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Overview of the workout routine
The 7 minute workout is designed to be a short but intense exercise routine that targets all major muscle groups and provides cardiovascular benefits. The routine consists of 12 different exercises, each performed for 30 seconds with a 10-second rest period in between. The exercises are performed in quick succession, creating a high-intensity interval training (HIIT) format. The goal is to complete as many repetitions as possible in the given time frame, challenging both muscular strength and cardiovascular endurance.
Components of the workout
The 7 minute workout incorporates three main components: cardiovascular exercises, strength and resistance exercises, and flexibility and stretching exercises. This combination provides a well-rounded workout that improves cardiovascular fitness, builds muscle strength, and enhances flexibility.
Benefits of the 7 minute workout
The 7 minute workout offers a range of benefits, making it an appealing option for individuals with busy schedules or those looking for a time-efficient workout. Some of the key benefits of the 7 minute workout include improved cardiovascular fitness, increased muscular strength and endurance, and the convenience of a quick workout.
History and development of the workout
The 7 minute workout gained popularity after its publication in the American College of Sports Medicine’s Health & Fitness Journal in 2013. However, its development can be traced back to the works of various exercise scientists and trainers who have advocated for the benefits of high-intensity interval training (HIIT). HIIT, which forms the basis of the 7 minute workout, has been studied and incorporated into fitness programs for many years before the formulation of the specific routine.
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Creators of the 7 minute workout
The 7 minute workout was developed by Brett Klika, a certified strength and conditioning specialist, and Chris Jordan, the director of exercise physiology at the Human Performance Institute. Both Klika and Jordan are renowned experts in the field of exercise science and have extensive experience working with athletes and individuals of all fitness levels. They created the 7 minute workout with the aim of providing a time-efficient and effective exercise routine for busy individuals.
Purpose of its development
The development of the 7 minute workout was primarily driven by the need to address the common excuse of lack of time as a barrier to exercise. Klika and Jordan recognized that many individuals struggle to fit regular exercise into their busy schedules, leading to a sedentary lifestyle and potential health risks. By designing a short and intense workout that can be done anywhere, they aimed to eliminate the time barrier and make exercise accessible to all.
Variations in naming the workout
While the 7 minute workout is commonly referred to by its original name, there are variations in how it is named within different fitness communities. Some variations include the 7-Minute Scientific Workout, the 7-Minute HIIT Workout, and the Quick HIIT Workout. These alternative names highlight specific aspects of the workout, such as its scientific foundation or high intensity.
Popular alternative names
Among the alternative names for the 7 minute workout, the most popular ones include the 7-Minute Scientific Workout and the 7-Minute HIIT Workout. These names emphasize the scientific basis of the workout and its high-intensity nature, respectively. The popularity of these alternative names has grown as the workout gained recognition and became widely practiced.
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Cultural differences in naming the workout
The naming of the 7 minute workout can vary across different cultures and fitness communities. In some cultures, the workout may be referred to as the Quick HIIT Workout or the Express Workout, highlighting its time efficiency. These names resonate with individuals who prioritize convenience and seek efficient fitness solutions.
Scientific research behind the workout
The 7 minute workout has been the subject of scientific research to investigate its effectiveness and benefits. Multiple studies have explored the physiological and metabolic responses to this type of high-intensity interval training, demonstrating its efficacy in improving cardiovascular fitness and muscular strength.
Published studies on the benefits
Several published studies have investigated the benefits of the 7 minute workout. These studies have shown that regular participation in this workout can lead to improvements in cardiovascular fitness, muscular strength, and endurance. The high-intensity nature of the workout stimulates physiological adaptations in the body, resulting in enhanced fitness levels.
Name given by exercise scientists
Exercise scientists generally refer to the 7 minute workout by its original name, the 7 minute workout, or as the Scientific 7-Minute Workout. These names accurately describe the duration and methodology of the workout, allowing for clear communication in research and scientific discussions.
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Duration and structure of the workout
The 7 minute workout is designed to be a short and intense exercise routine, lasting for a total of 7 minutes. The workout consists of 12 exercises, each performed for 30 seconds with a 10-second rest period in between. The structure of the workout allows for maximal effort and engagement, challenging both muscular strength and cardiovascular endurance.
Exercises included in the routine
The 7 minute workout incorporates a variety of exercises to target different muscle groups and provide a full-body workout. Some of the exercises included in the routine are jumping jacks, wall sits, push-ups, abdominal crunches, squats, and lunges. These exercises are carefully selected to engage multiple muscle groups and provide a comprehensive workout within the limited time frame.
Intensity level of the exercises
The exercises in the 7 minute workout are performed at a high intensity level, aiming to elevate heart rate and challenge the muscles. Each exercise is executed with maximum effort for the duration of 30 seconds, pushing individuals to their limits. The high-intensity nature of the exercises ensures that participants experience the benefits of cardiovascular conditioning and muscular strength building within a short period of time.
Cardiovascular exercises
Cardiovascular exercises form a significant part of the 7 minute workout. Exercises such as jumping jacks, high knees, and mountain climbers are included to elevate heart rate and improve cardiovascular fitness. These exercises engage large muscle groups and require continuous movement, helping to increase stamina and endurance.
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Strength and resistance exercises
The 7 minute workout includes several strength and resistance exercises, such as push-ups, planks, and squats. These exercises aim to build muscular strength and endurance by targeting specific muscle groups. The use of bodyweight as resistance makes the workout accessible to individuals of varying fitness levels, allowing them to progress at their own pace.
Flexibility and stretching exercises
While the focus of the 7 minute workout is primarily on cardiovascular fitness and muscular strength, there is also an element of flexibility and stretching incorporated into the routine. Exercises like lunges and hamstring stretches help improve flexibility and promote muscle recovery. These stretching exercises are included to enhance overall physical well-being and prevent muscle imbalances.
Improved cardiovascular fitness
Regular participation in the 7 minute workout leads to improved cardiovascular fitness. The high-intensity nature of the exercises challenges the heart and lungs, stimulating adaptations that increase cardiorespiratory capacity. This improvement in cardiovascular fitness can enhance overall health, reduce the risk of chronic diseases, and improve stamina for daily activities.
Increased muscular strength and endurance
The 7 minute workout is an effective way to increase muscular strength and endurance. The variety of exercises targeting different muscle groups helps in building overall strength. The high intensity and short duration of the workout create muscle fatigue, promoting muscular adaptations and growth. Regular practice of the 7 minute workout leads to increased strength and endurance, making daily activities easier and reducing the risk of injury.
Time efficiency and convenience
One of the main advantages of the 7 minute workout is its time efficiency and convenience. With just 7 minutes of exercise, individuals can achieve a full-body workout that provides numerous health benefits. The workout can be done at any time and in any location, without the need for any equipment. This makes it an ideal option for those with busy schedules or individuals who prefer exercising at home.
Timeline of the workout’s evolution
The 7 minute workout gained popularity after its publication in 2013, but its development can be traced back to the concepts of high-intensity interval training (HIIT) that have been researched and practiced for many years. The specific routine of 12 exercises was formulated by Brett Klika and Chris Jordan, drawing upon prior studies and their experience as exercise professionals.
Influences and predecessors
The development of the 7 minute workout was influenced by previous research and practices in the field of high-intensity interval training (HIIT) and circuit training. HIIT involves alternating periods of intense exercise with periods of rest or lower-intensity exercise. Circuit training incorporates a series of exercises performed in quick succession, similar to the 7 minute workout. These concepts served as predecessors to the formulation of the specific routine.
Initial purpose and target audience
The 7 minute workout was initially developed with the intention of providing a time-efficient exercise routine for busy individuals. Its purpose was to eliminate the excuse of lack of time as a barrier to exercise, making fitness accessible to a wide range of people. The workout is suitable for individuals of varying fitness levels, as it can be modified to accommodate different capabilities and preferences.
Scientific terminology for the workout
The 7 minute workout is referred to by its duration and methodology, using scientific terminology such as the “7-minute bout of high-intensity exercise” or the “7-minute high-intensity interval training routine.” These terms accurately describe the time frame and intensity level of the workout, providing a scientific understanding of its nature.
Classification within exercise physiology
The 7 minute workout can be classified as a form of high-intensity interval training (HIIT). HIIT is a popular exercise method that involves alternating periods of high-intensity exercise with periods of rest or lower-intensity exercise. The 7 minute workout follows this HIIT structure, incorporating high-intensity exercises with short recovery periods.
Definition and characteristics of the activity
The 7 minute workout is defined as a brief and intense exercise routine consisting of 12 high-intensity bodyweight exercises performed in succession. It is characterized by its time efficiency, targeting all major muscle groups, and elevating heart rate. The workout is designed to provide maximum benefits in a short amount of time, making it an attractive option for individuals seeking a quick and effective workout.
