By doing a Seven workout daily you get 80% of all benefits of working out regularly in the shortest possible time. Keep reading to find out why the 7 minute workout is so revolutionary!

A Brief History

7 minute HIIT workouts can be traced back to a study at the University of Leeds, UK, in 1953. Researchers created a workout combined of 9-12 exercises, with very short rest periods and tested it on a group of participants.

The study showed that participants improved their muscle strength, endurance and aerobic fitness. By increasing the intensity of the workout and limiting rest between intervals, they elicited greater gains in a shorter time frame.

Based on this research, the 7 minute workout we know today was created!

The 7 Minute Workout

Today’s 7 minute workout was developed for busy people who don’t have the time for traditional training, or access to equipment. Its combination of resistance training exercises and aerobic exercise, with short rest periods was found to provide similar benefits to traditional training. That means it’s a safe, effective and efficient way to become active, get stronger and lose excess weight.

Seven is founded on scientific research that high intensity workouts with as little as 7 minutes gives you the majority of the benefits of working out regularly.

What Are The Benefits?

Improves Cardiovascular Fitness

The short rest periods during your 7 minute workout are key. Not only do they make your workouts quick, they also improve your aerobic fitness and metabolic rate. Studies have shown that quick HIIT workouts increase your VO2 max, which is a marker of your cardiovascular fitness, measuring how much oxygen your body can use during exercise.

Increases Fat Burning

The strength training exercises in the original 7 minute workouts contribute to fat burning during and after your training session. In fact, research shows that 7 minutes of HIIT is better for fat burning than steady-state cardio (ie.: running at a steady pace for extended periods of time).

This is due to the greater amounts of growth hormone found in your blood during HIIT workouts, which leads to great subcutaneous fat loss than both traditional resistance or cardio training.

Decreases Insulin Resistance

HIIT workouts have been shown to decrease your insulin resistance, which is a major risk factor in developing Type 2 diabetes. In fact, while daily exercise is always recommended, you can make a difference to your insulin resistance with as little as 8 minutes of HIIT per week. Every little effort helps!

Tips For Getting Started

Master the basics

To make your workouts more effective and reduce the risk of injury, make sure to master the basics before moving on to more advanced exercises. Remember; perfecting your form will be better for your fitness than adding weights and extra reps before your body is ready. Whether it’s squats, lunges or crunches, we’ve got you covered with our handy guides.

Consistency is key

As with all effective workout programmes, change takes time. You'll need to commit to your workouts for around 8 weeks to notice physical changes (but you'll probably notice yourself feeling fitter long before that!).

Make it count

7 minute workouts mean maximum results in a minimum time, but you'll need to make every minute count! The standard setting in Seven with 30 second active intervals with 10 seconds rest allows you to get the most out of your HIIT workouts.

The Takeaway

All it takes is 7 minutes to feel the benefits of regular workouts. Get started today with Seven’s free Full Body workout to boost your mood, burn fat and work all major muscle groups in one short burst.

Want to learn more? Join us on social media @SevenWorkouts for the latest workout tips and tricks!