A group of scientists specializing in body and health, after lengthy research and testing, created a 7-minute workout consisted of 12 different exercises. What’s great about this workout is that it can be done anytime and anywhere. Also, it does not require special equipment and it doesn’t consume a lot of time.

7-minute workout

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To do these 12 exercises, you only need to use your body weight, a chair and a wall. In essence, the 7-minute workout is a combination of strength exercises, endurance and explosive activity.

The 7-Minute Workout High-Intensity Training

The 7-minute workout, designed by a team of scientists, gives you the same health effects as long-term running or weight lifting. However, experts say that this intense workout can be unpleasant, and you’ll need to feel the pain to benefit.

As already mentioned, this workout consists of 12 different exercises, in which you need to use your own body weight. And, what’s best about it, is that the authors of the program claim that these 7 minutes of exercise give results like long-lasting exercise.

The biggest benefits of this short, intense workout include accelerated metabolism; increased muscle mass; weight loss; and potentially, a prolonged lifetime.

According to a study published in the New York Times, there’s evidence that short-range, high-intensity training has the same effects as long-term endurance training. Namely, only a few minutes of high-intensity training in intervals, approaching to your maximum capacity, provides molecular changes in the muscles equal to those of a few hours of running or cycling.

High-intensity, interval training means that you should combine the intensive exercises with short recovery periods. The 7-minute workout is designed so that after every exercise, rest of 10 seconds follows. During each set of exercises, the muscles gain a period of rest, in which they come to breath. Also, the order of exercises is extremely important. Perform all these exercises quickly, with each set consuming max 30 seconds, followed by 10 seconds of rest.

For more details on how to perform these exercises, watch the video down below.

7-Minute Workout
The Scientific 7-Minute Workout
We Tried It: The 7-Minute Workout