The science-backed 7-minute fitness routine is a great way to get in shape.

The Johnson & Johnson Official 7-Minute Workout regime developed by exercise physiologist Chris Jordan is going viral – for all the right reasons. The incredibly awesome high intensity circuit training (HCIT) routine not only helps build muscle and get you in shape, but it also keeps mental and emotional energies balanced. Interval Training involves a series of low to high-intensity workouts interspersed with rest or relief periods.

The 7 minute fitness regime comprises 72 different exercises including jumping jacks, sit-ups, and push-ups. 10 of these exercises require nothing but your own body – for the rest, you’ll need nothing more than a chair that can support your weight. The best part – the 7 minute regime also contains 22 additional workouts that can be customized as per individual preferences to create over a thousand variations. Goodbye boredom!

All the benefits you could ask for – delivered in just 7 minutes

Compared to ordinary workouts, HICT is highly advantageous, with benefits that are scientifically proven and include:

  • Faster calorie burn — Interval workouts besides being great time savers, allow you to burn more calories than jogging on a treadmill for an hour.
  • Better endurance strength— Working at high intensities enables you to increase your endurance while doing any type of exercise – like riding a bicycle, trekking, or others such.
  • Increased robustness- A combination of interval training and continuous exercise increases cardiovascular fitness and raises HDL- cholesterol, which reduces the risk of cardiovascular disease. It also helps prevent metabolic syndrome, obesity, and diabetes.
  • Improved shape: HICT decreases waist circumference, waist-to-hip ratio (WRH), and the sum of skin folds on the body. This may be more effective at inducing fat loss than simply training at a moderate intensity for the same duration.
  • Safer for the older population: Evidence suggests that interval training is more favorable for older individuals, compared to strength training – even for those with coronary artery disease.  It also helps reverse signs of aging at a cellular level.
  • Boosts sports performance: In athletes, it can enhance lactate threshold and increase VO2 max – a significant factor in determining performance for long-distance running events.

Interval training has something for every one

What’s remarkable about interval training is that it offers a wide variety of options, such as:

  • Unflattering periods – Regular and measured period of work that creates a rhythmic feel to perform one after the other.
  • For beginners– In this case, intensity bursts are longer than recovery periods. For example-30 seconds of work followed by a minute of rest.
  • For advanced workout – Here you can shorten the rests and lengthen the work, great for advanced exercisers or if you really want to burn more calories and build endurance.
  • Anaerobic intervals – These are the most intense intervals you can choose. The word itself means without oxygen, meaning you’re working so hard, your oxygen levels can’t keep up. This kind of training isn’t for beginners, of course, but great for more experienced ones.
  • Aerobic intervals – These will keep you at a moderate-high intensity. If you are on Emerging Wings Period of the workout then this is best to include in your fitness chart.

Always safeguard yourself

Never make fitness a blind game – your body needs rest and recovery after really hard workouts, so you don’t want every single workout to be a killer. Make a note that, if you really are working at a very high level of intensity, you only want to do interval training about 2-3 nonconsecutive days a week. Fitness routines have been known to bring health and happiness – make this your most important consideration.

2 thoughts on “The science-backed 7-minute fitness routine is a great way to get in shape.

  • lissa

    I checked this and trying. Thanks for the info.

  • Decky Harris

    I have heard about this 7-minute workout even from my fitness trainer. Hope this works best for me…


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