The Seven Minute WorkoutAmelia Payne | Big Picture

Invention Invented byBrett Klika and Chris Jordan

At the Human Performance Institute in Orlando, FL.

Developed so that clients could exercise without investment in time or equipment especially when traveling

Article published in health and fitness journal in June 2013

http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx

Based off reacherch at University of Leeds in 1953 on circuit-style training

Why it works Seven minute workout is a example of high intensity circuit training(HICT)

http://www.womenshealthmag.com/fitness/the-truth-about-the-7-minute-workouthttp://www.builtdaily.com/high-intensity-circuit-training/http://exercise.about.com/od/exerciseglossaryterms/g/High-Intensity-Circuit-Training-Definition.htmhttp://sportsmedicine.about.com/od/anatomyandphysiology/a/VO2_max.htmhttp://www.ntnu.edu/news/2013-news/fit-in-twelve-minuteshttp://fitness.mercola.com/sites/fitness/archive/2013/05/24/7-minute-workout.aspxhttp://fitstar.com/wp-content/uploads/2014/06/mitochondria4.jpg

HITC works because

Why seven minute workout HICT• Shorter exercise time allows for

100% effort • After burn effect burns calories

after exercise is finished• Increases max oxygen intake(VO2)• Reduces insulin sensitivity• Utilizes white mussel fibers

releasing Human growth hormone

• It Can be done in little time • Alternates between strength

training and exercises that up heart rate

• Alternates between muscle groups

High intensity training signals mussels more midrocandra, increased number of midrondica are responsible for increased endurance, strength, calorie burn, and increased VO2

Why exerciseExercise has many benefits, here are some of the top reasons to excrsize

• Burns calories• Prevents obesity, high

cholesterol, and type 2 diabetes

• Increases energy• Makes it easier to sleep

Cognitive benefitsExercise can: • increase focuses• improve mood • prevent depression

http://greatist.com/fitness/13-awesome-mental-health-benefits-exercisehttp://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20048389http://www.forbes.com/sites/jennifercohen/2012/05/08/6-ways-exercise-makes-you-smarter/

Non physical• Its fun• It’s a healthy social activity• Can improve self confidence

and body image

• improve impulse control prevents cognitive decline

• increases intelligence• boost creativity• Reduce stress

Interval Training“interval training is alternating bursts of intense activity with intervals of lighter activity” mayo clinic

http://www.mayoclinic.org/healthy-living/fitness/in-depth/interval-training/art-20044588http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_r=0

http://www.livestrong.com/article/333939-circuit-training-vs-interval-training/http://greatist.com/fitness/complete-guide-interval-training-infographichttp://fitness.mercola.com/sites/fitness/archive/2013/06/21/interval-training.aspx

7 minute workoutUses interval training, 10 second rests, and exercises that alternate between different exercises provide intervals

Benefit's of interval training• All the benefits of high intensity circuit training• Decreases soreness and makes exercise less painful• WHY: Rest intervals allow muscles to remove waist

products, like lactic acid produced by muscles during exercise

• Lets you build up intensity of exercise • EXAMPLE: if you walk for 30 minutes a day, you can up the

intensity of that workout by running for 1 minute bursts the first week then 2 minute burst the second week

• Uses both aerobic and anaerobic exercises• Burns more fat then regular workout• WHY: interval training release enzymes that break down

fat

Interval training vs HICT• HICT uses different exercises interval training just

modulates intensity of one exercise

7 minute workout meets Fitness Guidelines for adults

Adult Exercise guidelines• 2 hours 30 minutes moderate aerobic exercise +

strength training 2 days per week• OR• 1 hour 15 minutes of high intensity excersie + muscle

strengthening two days a week• OR• A mix of moderate and high intensity exercise +

strength training two days per week

http://www.cdc.gov/physicalactivity/everyone/guidelines/ http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx

IF 7 minute workout is done 7 times a week that’s 49 minutes of aerobic and strength trainingWhich doesn't meet guidelines

3 sets of 7 minute workout are recommended, for a total time of 21 minutes, that’s 147 minutes of high intensity and strength which meets guidelines for adults but not kids

The benefits of HICT like the after burn effect may make it preferable to standard workouts

But not for kids and teens

Components The exercises

Jumping JacksExercise number 1

Muscles Exercised• Calves• Hip Abductors• Hip Adductors• Shoulder Abductors• Shoulder Adductors• Core

Jumping jacks are great cardio

http://greatist.com/fitness/cardio-bodyweight-exercises http://www.livestrong.com/article/434676-what-muscles-do-jumping-jacks-work/ http://angrytrainerfitness.com/2012/05/top-10-easy-ways-to-burn-100-calories/

30 seconds of jumping jacks burn 5 cals

Jumping jacks release lots of endorphins

Muscles worked by jumping jacks jumping jacks video

Wall sitsExercise 2

Muscles worked• rectus femoris• quadriceps• hamstrings

Mussels worked by wall sits

Wall sits are isometric exercises, which means they only strengthen muscles in one position

http://www.livestrong.com/article/482849-how-many-calories-do-wall-sits-burn/http://healthyliving.azcentral.com/muscles-used-during-wall-sits-3749.html

Wall sits burn 2.5 cals in 30 sec

Wall sits video

Push ups

http://www.md-health.com/What-Muscles-Do-Push-Ups-Work.htmlhttp://www.livestrong.com/article/313665-calories-burned-in-one-push-up/

Muscles used• Pectoralis major• Deltoids• Triceps brachii• Serratus anterior• Abdominal muscles• Coracobrachialis

Muscles used during push ups

Cal’s burned2.3 in 30 seconds

Push up video

Abdominal crunchesMuscles worked during crunches• rectus abdominis(six packs)• Obliques• Transversus Abdominus

http://healthyliving.azcentral.com/muscles-responsible-abdominal-crunches-5567.html\http://www.fitclick.com/exercises_Crunches?eqID=21#.VF-PHPnF9ps

1.7 cals burned in 30 seconds

abnormal crunch video

Sit ups can improve balance

Step-ups onto a chairMuscles used• quadriceps • gluteal• Hamstrings• abdominals

http://www.livestrong.com/article/467074-lunge-vs-stepup/http://healthyliving.azcentral.com/step-exercise-using-chair-13339.htmhttp://www.sparkpeople.com/resource/calories_burned.aspl

8 cals burned in 30 seconds

Compound Exercise

Squats

Muscles used in squats• Quadriceps• Glutes• Adductors• Calves• Hamstrings• Hip Flexors• Abs

A compound exercise

Abs

http://www.livestrong.com/article/328228-target-muscle-area-for-squats/http://www.livestrong.com/article/313995-calories-burned-during-squats/

7.2 Cals burned in 30 seconds

Triceps dips on a chair

Muscle Used• Triceps• Deltoids• Pectorals• Abdominals

Basic body weight exercise

http://www.popsugar.com/fitness/How-Do-Triceps-Dips-1055754http://healthyliving.azcentral.com/muscles-dips-work-out-7632.html

Mussels used in triceps dips

triceps dips video

Cals used in 30 seconds: 1.98

Planks

http://en.wikipedia.org/wiki/Plank_%28exercise%29http://www.directlyfitness.com/store/plank-exercise/http://woman.thenest.com/plank-burn-fat-11838.html

An isometric exercise

Muscles Used• rectus abdominus• Transverse abdominals• lower back extensor• obliques• abdominals groups

Cals burned in 30 seconds: 2

How to do plank

Muscles used in planks

High knees running in place

http://www.inmotionlife.com/high-knees/http://homegym-exercises.com/high_knees_in_place.htmlhttp://www.popsugar.com/fitness/Calories-One-Minute-Exercise-30660468

A cardio exercise

Mussels used• Shins• Abductors• Adductors• Hamstrings• Rectus Abdominis• Glutes• Calves• Quadriceps

Muscles used in high knees running in place

Calories burned in 30 seconds: 3

knee running in place

Lunges

http://www.livestrong.com/article/441235-what-is-the-primary-muscle-used-in-lunges/

A compound exercise

Muscles used• Rectus Femoris• Vastus Lateralis• Vastus Intermedius• Vastus Medialis

Lunges increase balance+ Deload spine

Mussels used during lungesCals used in 30 seconds: 4.6

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Push up and rotation

Mussels used• Side Shoulders• Biceps• Transverse Abdominus• Triceps• And mussles used in

regular push ups

https://www.skimble.com/exercises/2235-push-up-and-rotation-how-to-do-exercise

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Calories used in 30 seconds estimated based on normal push ups: 2.3

Side planksMuscles used• transversus abdominis, • rectus abdominis, obliques• quadratus lumborum.• gluteus medius and • gluteus minimus• adductor muscles• gluteus maximus• quadriceps • hamstrings

http://healthyliving.azcentral.com/muscles-side-plank-elbow-work-4709.htmlhttp://www.fitclick.com/exercises_Side_Plank?eqID=768#.VIT3TjHF9ps

Muscles used during side plank

side planks

Cals burned during side planks: 3.4

Total calories

* Please note that all calory amounts are based on a 150 pound person

jumping jacks: 5 Wall sits: 2.5 Push ups: 2.3 crunches: 1.7 Step up: 8 Squats: 7.2 triceps dips: 2 Planks: 2 Running in place: 3 Lunges: 4.6 Push up and rotation: 2.3 Side planks: 3.4Total: 44 calsTimes 3: 130 cals

Keep in mind

• HICT holds many benefits beyond calorie burn• Each pound of muscle burns an additional 10 cals per day• The after-burn effect can burn many more calories, after

exercise is completed• EXAMPLE: a 45 minute workout that burns 420 cals will

continue to burn 190 extra cals in the 14 hours afterwards

A calorie is the energy needed to raise the temperature of 1 gram of water through 1 °C

Controversy “People like controversy because that's what sells”

Miley Cyrus

http://www.brainyquote.com/quotes/quotes/m/mileycyrus454273.html?src=t_controversy http://domesticity.gawker.com/seven-better-7-minute-workouts-1650392763 http://www.askmen.com/sports/bodybuilding/the-7-minute-workout.html http://www.hindawi.com/journals/bmri/2014/191797/ http://www.stack.com/2013/11/15/7-minute-workout/

Many articles challenge the 7 minute workout saying it is useless

• CLAIM: 7 minutes isn't long enough to see reported benefits• REFUTE: the 7 minute workout isn't 7 minutes its meant to be repeated 3 times for a

total of 21 minutes

• CLAIM: The 7 minute workout isn't scientific, since it haven't been tested• REFFUTTE: the 7 minute workout just a example of a HICT routine HICT has been

studied

• CLAIM: the 7 minute workout is more effective then a hour of cardio• REFFUTTE: the 7 minute workout only burns 44 cals, and a hour of running burns 540

cals. Plus the 7 minute workout is mostly strength training which means it is totally different from running

What I didI incorporated exercise into my life and got in shape

Started out doing 7 minutesWorked up to doing 21 minutes

7 minute workout 6 times a week

(I missed few weeks)

Apps I used

I did a interval training running program 3 times a week

My final fitness score is 49 which is above avridgeI used different HICT workouts