Backed by peer-reviewed scientific research, the 7 minute workout is becoming an international hit. The authors, Brett Kilka (C.S.C.S., B.S.) and Chris Jordan (M.S., C.S.C.S.) have written a very comprehensive research article that should really be read in its entirety.
http://mobile.journals.lww.com/acsm...ewer.aspx?year=2013&issue=05000&article=00005
For those with little time or patience here is our summary:
The researchers have put together 12 exercises that can be performed in seven minutes but achieve the equivalent of an hours workout. The catch is the following: you need to do them to the best of your abilities (high-intensity) and rest very little in between (10 seconds only). When rest intervals are too long though, it undermines the effectiveness of the workout. The 7 Minute Workout effectively increases your metabolism, so the benefits are in effect throughout the day.
The article goes into great detail as to why these 12 exercises were chosen in particular it was not a random selection. For the sake of brevity, we have left out the details. From a practical standpoint though, we will point out that the exercises do not require any equipment, and therefore, can be performed anywhere and anytime. The researchers recommend doing the circuit 2-3 times if time allows.
What is the basis behind the workout though?
There is no debate in the fitness community that regular aerobic and resistance training results in increased physical energy, prevention of fatigue, decrease in insulin resistance (a major factor in Type II Diabetes development) and weight loss.
Traditional resistance training involves lifting weights for 8-12 repetitions and taking 1-2 minutes of rest. As a result, the sessions are rather long at 30 to 60 minutes and need to be done several times a week.
The 7 Minute Workout does not abide by those rules. This engineered workout is based upon the concept of high-intensity circuit training or HICT. It is a combination of high-intensity aerobic and resistance training with limited rest placed in between. Numerous cited studies have shown that HICT achieves GREATER gains in SHORTER overall exercise time, than traditional workout routines.
What are the workouts limitations?
The researches state that although HICT can be an efficient means by which to improve health and decrease body fat, it may be inferior to creating absolute strength and power, specific endurance, and other specific performance variables. In short, this is the routine for the masses, not the elite. If you are an athlete, this workout is likely not for you. This is for those with busy lives that want to simply become or stay healthy and wish to achieve that goal with minimal time commitment.