In 2013, Chris Jordan, MS, CSCS, NSCA-CPT, ACSM EP-C / APT, an elite exercise physiologist with experience in military training, who is currently director of exercise physiology at the Johnson Institute for Human Performance and Johnson, created a simple exercise routine that instantly conquered the world of fitness. It was called a “7-minute workout,” and the training app, which included variants of the routine – along with videos of Jordan himself offering strict instructions and demonstrations – quickly became one of the most downloaded fitness apps on the market.
The seven-minute workout preached the benefits of a type of workout that was rapidly gaining popularity at the time: high-intensity interval training or short bursts of really intense exercise, separated by short rest periods. Although the mechanics of HIIT were actually nothing new ̵
For anyone who has tried the 7-minute workout and may have found it too difficult to complete it, Jordan has just released a newer and “gentler” variation of it: The 7-minute regular workout. The idea behind this new version, as Jordan explained New York Times, is to make the 7-minute workout more accessible to as many people as possible, including “my older triathlete brother and my 82-year-old mother.”
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In this version, as the name suggests, it eliminates all exercises that can put strain on the human body, causing them to fall to the floor, including more difficult movements such as boards, push-ups and crunches. “Like the original workout, standing training includes cardio fitness exercises, lower body, upper body and core muscles – in that order,” he explains. Times. “Each exercise lasts only 30 seconds, with only five seconds of rest in between. To get the most out of your workout, do each exercise at a relatively high intensity – about 7 or 8 on a scale of 1 to 10.”
You can see a video of Jordan explaining and demonstrating the workout here.
If you doubt that you can burn fat by exercising for such a short time, Jordan has a lot of science to support him. “As for the immediate health benefits of this type of high-intensity exercise, it’s all about blood sugar,” said Timothy Church, a professor of preventive medicine at the University of Louisiana. Men’s newspaper. For example, if you jump rope or run sprints, your body immediately reaches the processing of your blood sugar, which helps to lose weight, and stress on your muscles leads to greater fitness. The benefits just consist of there.
“As with other forms of exercise, as your muscles grow, they pull on your bone system, increasing your bone density,” he explains. Men’s newspaper. “Many new studies also show that interval training triggers the release of macrophages and deadly T cells, boosting the body’s immune function for hours after your last push or pull.”
As your fitness grows, know that you can perform these exercises for longer periods of 7 minutes, but we are not talking about hours. Ten, 15 or 20 minutes is a lot of exercise, as the LSU Church said Men’s newspaper. After all, think of all the weightlifters who do their sets, and then just walk around the gym, staring at the clock, their heads shaking to the music. “Anyway, most people really do hard work in just 15 to 20 minutes,” he said.
For more great weight loss tips, make sure you’re aware of “One Workout That Causes 29 Percent More Fat Loss,” according to Science.