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7 Minute Exercise – HIIT Exercise
Are you a time-conscious adult? Setting exercise goals take less time than you think: A basic workout can be done in a 7-minute exercise using your own body weight as resistance. This is a great way to practice high-intensity interval training also known as HIIT.
Research from the American College of Sports Medicine supports high-intensity circuit training using one’s own body weight in a routine that takes only 7 minutes. Depending on how much time you have, you can perform this routine once in the morning and 2-3 times later in the day, getting a great workout with great health benefits in less than 30 minutes.
Benefits of short-duration high-intensity interval training (HIIT)
- Promotes strength in all major muscle groups
- Balances strength throughout the body
- Can be modified to increase intensity, endurance or duration
- Improves insulin sensitivity for blood-sugar regulation to help Lose Weight Naturally
- Increases circulation and cardiovascular benefits to lower hypertension naturally
- Supports overall mood and energy
- Eliminates the need for equipment or facilities (your body weight is the equipment)
Sample exercises included in this study for a 7-minute exercise HIIT routine (click the links for the individual Exercise)
- Jumping jacks (Total body)
- Wall sit (Lower body)
- Push-up (Upper body)
- Abdominal crunch (Core)
- Step-up onto chair (Total body)
- Squat (Lower body)
- Triceps dip on chair (Upper body)
- Plank (Core)
- High knees/running in place (Total body)
- Lunge (Lower body)
- Push-up and rotation (Upper body)
- Side plank (Core)
- Spend 30 Seconds on each of the exercises above.
- Rest for only 15 seconds or less between exercises.
- Rest for one minute between 7-minute sets.
- 2-3 sets are ideal to maximize the effects of a high-intensity workout program (15-22 minutes total).
- Be sure to have a safe space to work out, either in a gym or a dedicated workout space.
Remember that while the 7-minute exercise is short, it can be intense. Please take time to understand the proper form of each exercise and recognize when you have reached your limit. If you have cardiovascular, metabolic, respiratory, or any health concerns that could prevent you from performing any of the above exercises, please consult with a healthcare professional and gain prior medical clearance before attempting them. Proper form and spinal symmetry are important to prevent injuries. Remember that HIIT exercises can affect blood sugar regulation, and it is important to discuss with a physician healthy snacks to manage blood sugar naturally.
Dr. Andrew Simon is a Naturopathic Physician and owner of Rebel Med NW, once Fit Naturopathic. Additionally, he is an adjunct professor at Bastyr Center for Natural Health in the Mind Body Medicine and Physical Medicine departments. He additionally spends time seeing patients at the NW Ballard Senior Center and exploring new technology’s influence on health. If not working Dr. Andrew Simon can often be found working out at the Olympic Athletic Club or enjoying the fine restaurants in Ballard and Fremont. Call to schedule a free 15-minute phone call or online telemedicine visit.