The seven-minute workout

Posted on blog, fitness and tagged workout

Getting fit sounds tempting, but sometimes you don't have time. For days like this, the seven-minute workout is one way to do something anyway. Read here how it works.

At Holmes Place's premium fitness clubs, we offer you various Xpress classes: Abs Express for abdominal muscles, Cirquit circuit training, functional for the whole body, mobility against muscular tension and the Skillrow rowing challenge. They each last 15 minutes. Rating: exhausting and very effective.

What is the seven-minute workout?

The term refers to a very intensive full body workout. It was developed in the USA by sports scientists Chris Jordan and Brett Klika. They put together a program of twelve exercises, which should ideally be completed for seven minutes a day. Hardly any equipment is required; you work primarily with your own body weight. The workout is comparable to HIIT training, i.e. really intensive.

The aim is to train all muscle groups within seven minutes. The following applies: If one muscle group is targeted in one exercise, another muscle group is involved in the next exercise. It is important that you are fully involved in the individual exercises. A sequence of exercises lasts 30 seconds, then there is a ten-second break until the next exercise begins.

This is how the training works

Before you start, you should warm up, for example by running or jumping on the spot for a few minutes. Cold muscles are more susceptible to injury. And because the seven-minute workout is really intense, the muscles should be well warmed up beforehand.

There is no fixed sequence of the exercises that follow. But as already indicated in the previous section, the muscles that were strained in one sequence of exercises should be given a break in the next exercise. Example: After pushups that use the upper body, squats would be ideal for the lower body.

Chris Jordan and Brett Klika give this process as an example:

1. Jumping Jacks (jumping jacks) for the whole body

2nd wall seat for the lower body: Place your back and buttocks against a wall and go into a sitting position — the thighs are parallel to the floor, the lower legs are at right angles to the thighs

3. Push-ups (push-up) for the upper body: Lie on your stomach and push the whole body up with the strength of your hands, then lower it again. Keep your body straight like a board

4th crunches (abdominal press) for the abdominal muscles: Lie on your back, bend your legs, then move your upper body towards the knee with extended arms, lower again and repeat.

5. Step-up on a chair for the whole body: Put one foot on the chair, tighten your body, stand up with both legs, then descend again with one foot, then with the other foot and repeat.

6th squats (squats) for the lower body. Stand straight, then bend your knees, extend your arms and lower your buttocks. Go as deep as possible while pushing your buttocks back a bit. Retry

7. triceps dips on a chair for the upper body: Sit with your back in front of the chair, place your hands on the seat and then raise the body until it forms a straight line and lower it again.

8th Planks (lower arm support) for the abdominal muscles: Place on the floor, put on the tips of your toes and then lean on your forearms. Move the body up, it should form a straight line. Hold for 30 seconds.

9. Run on the spot with knees pulled up for the whole body: bend your arms and move them along, raise your knees up to hip height.

10th Lunges (lunges) for the lower body: Stand up, put your hands on your waist, then put one leg forward. Bend your front leg and bring the back leg knee close to the ground. Repeat with the other leg.

11. Push-up with rotation for the upper body: Get into a push-up position, then release one arm from the floor and lift it up. Put the body in a lateral position and raise it, turn your head upwards. Go back and repeat with the other side

12. Side forearm support for abdominal muscles: Lie on your side, support your forearm and lift your body in a straight line. Hold for 15 seconds, then switch sides.

That's what the seven-minute workout brings

The series of exercises is very exhausting and effective. Training stimulates fat burning, strengthens muscles and increases endurance performance. It is important to perform the exercises correctly. Some movements may cause the muscles to shake at some point. That is normal. Try to make it through the 30 seconds anyway. But if you get pain, you should stop. Then training is not suitable for you, at least on this day. Just try again another day.

If you do the workout alone, you can set the 30 seconds on a timer so you don't have to look at the clock while working out. There are also fitness watches and free apps that include the seven-minute workout.

Because you go up to your load limit, it is recommended that you only start the seven-minute workout when you are already generally well trained. It is not intended as the only sporting activity, but as a supplement to what you otherwise do. If you have knee or back pain, you should talk to your doctor first.

Tip: Try out Holmes Place's Xpress Classes! The Cirquit classes include many exercises for the whole body and they only last 15 minutes. You can then take it easy and relax in the luxurious wellness areas. A trip to the sauna is good for stressed muscles!

Posted on blog, fitness and tagged workout.