“Super workout in 7 minutes” - why is it useful and what do you need to know?

Useful link: “Halva” or “Conscience”? Which installment card is the best in 2020? The paid application “Super workout in 7 minutes” . The program gives a clear idea of ​​how to do exercises using the HICT method: there are photographs, gifs, and text descriptions. But the introduction to the training does not say everything that readers starting these classes should know. The creators of the method wrote a scientific article (English) in which they described their development in detail - and described the “Super workouts in 7 minutes” exercises completely free of charge. Key provisions in Russian are given below.

The set of exercises was created in the USA by Brad Klika and Chris Jordan, physical training specialists at the Human Performance Institute (Orlando, Florida). 12 exercises are performed for 30 seconds each; The break between exercises is 10 seconds. Total - 7 minutes, but such a workout is similar to a “regular” hourly one! As a result, metabolism and overall body tone significantly increase and excess weight decreases.

Why was “Super Workout in 7 Minutes” created?

It was created for REALLY busy people - top managers who have no time to go to the gym and “pump up” for an hour to be in shape. Regular flights, the desire to keep up with everything at work and pay attention to family make long-term strength and aerobic training practically impossible. Meanwhile, you need to spend 225 minutes per week on aerobic exercise alone (150 minutes for moderate-intensity exercise and 75 for high-intensity exercise). And yes, how can you take a treadmill with you on a plane?..

High-intensity circuit training (HICT) uses a person's weight as the basis for strength training. The development of American researchers combines strength training with aerobic training into a set of exercises that take about 7 minutes to complete. A set of exercises can be done 2-3 times (depending on time). Since a person’s weight is always with him, specific sports equipment is not required.

HICT is not a new invention. For the first time, something similar (from 9 to 12 exercises, a short rest) was invented by scientists at the University of Leeds in 1953. The technique proved its effectiveness even then - the indicators of muscle strength, endurance and the ability to withstand aerobic exercise among the participants in the “English experiment” increased. Today, the popularity of HICT has grown - not everyone can afford expensive sports equipment (or the time to do it). And, of course, this approach works.

HICT for reducing body fat and weight loss

Performing exercise with minimal rest leads to "aerobic and metabolic benefits" - in other words, a faster metabolism. Researchers note that in people who have done a high-intensity workout, their metabolism “accelerates” for up to 72 hours!

Moreover, HICT is more effective for burning fat than traditional aerobic and strength training! Presumably, this occurs due to an increase in the level of catecholamines and growth hormones in the blood. Again, this only occurs when the workout is followed by a short rest period (less than 30 seconds).

Of course, doing “Super Workout in 7 Minutes” is more convenient than doing a regular workout (as Dr. Kovalkov teaches us, at least 1 hour in the morning, 1 hour 20 minutes in the evening).

HICT may improve key health outcomes

“Super workout in 7 minutes” has a positive effect on the significant indicator V˙O2max (a person’s absorption of oxygen from the air). It is one of the most important markers of cardiopulmonary health. If you take two people, the first of whom did a traditional workout, and the second did the HICT method, both of them will either have the same V˙O2max level, or a slight advantage will be with the “Super Workout”! Seven minutes (actually, the ideal figure is 20 minutes, more on that later) and an hour - as they say, feel the difference.

HICT also reduces the body's resistance to insulin, a significant factor in the development of type 2 diabetes. Positive changes were observed in people who did HICT for 8 minutes for a week at an intensity of more than 100% V˙O2max.

Contraindications

Due to the high intensity of HICT exercises, they may be contraindicated in people who are overweight or obese, under-trained, previously injured, elderly, or with underlying health conditions. Patients with hypertension (high blood pressure) are not recommended to perform isometric exercises (wall squats, elbow rests, elbow stands). They can be replaced with dynamic exercises. You must first master the technique of performing each exercise and be prepared to endure unpleasant sensations (even if for a short time).

HICT is largely useless for athletes - this training will not achieve high athletic performance. If this is exactly what you need (and not to get yourself in good physical shape, improve your basic health indicators and lose excess weight), you should resort to traditional training.

Exercise order

... should alternately give each muscle group either load or rest. For example, push-ups (working the upper body) are followed by squats (working the lower body). The muscle groups receive minor rest and can be used more effectively. If an exercise is performed that requires a lot of stress on the heart (dynamic), it should be followed by a slightly more gentle exercise. For example, after lying down crunches, it is advisable to perform jumping jacks with a chair.

Number of exercises

From 9 to 12. It is important that all muscle groups are involved during training

Exercise time

To achieve the maximum possible impact on metabolism, it is advisable to perform the exercise 15-20 times in the shortest possible time. The recommended time to complete the exercise is 30 seconds.

Pauses between exercises

To achieve quality results and the maximum possible impact on metabolism, you should rest for 15 seconds or less (10 seconds). The maximum allowable rest time is 30 seconds.

Total training time

Training at the maximum possible (100% V˙O2max and more) requires only 4 minutes of time. This doesn't suit most people. The ideal option is a 20-minute workout (i.e. 3 sets). But first it will be nice to just “experience” at least one approach :).

How the 7 Minute Workout Works

In 2014, the New York Times website published an article based on a study by the American College of Health, Fitness and Sports Medicine. The authors of the article scientifically proved that high-intensity interval training with just 12 exercises can be a high-quality alternative to hours of exercise in the gym.

Our body is designed in such a way that it resists any stress. The stronger the pressure, the more active the resistance. When you exercise on weight machines, you strain muscles that tear, stretch, but ultimately increase in volume. The same thing happens with fat deposits, which gradually burn out during training. What happens in 7 minutes of intensive?

According to researchers at McMaster University in Hamilton, Ontario, short, effective muscle workouts produce so much energy that the molecular changes in the body are comparable to several hours of running or cycling. Experiments on test groups also showed that short explosive training activates an increase in protein synthesis, which, combined with a powerful surge of energy, slows down the aging process of cells.

The trick to a short workout program is that you work each muscle group consistently without overworking your entire body. This means that while one group is experiencing increased stress, the other is essentially “catching its breath” and preparing for a surge of energy. For example, while you do push-ups, your legs rest, or you do a wall stand, your arms relax.

About the author and his method

Author of 7 Minutes to Fitness, Brett Klicka is a trainer at the Orlando Institute and a personal trainer to many professional athletes and corporate executives. This publication became the quintessence of his many years of experience in the external transformation of people, fitness motivation and a healthy lifestyle.

In the introduction to the book, the author hastens to dispel doubts of skeptics about the effectiveness of such “quick fitness”. His method is based on interval training, which has been repeatedly tested by professional athletes and has been named in studies as the most effective for burning calories, reducing fat tissue and maintaining muscle tone. In numbers it looks like this: just 1 hour of interval training over the course of a week will burn as much fat as 7 hours of moderate intensity training. Saving time and being in excellent physical shape has become possible!

Bodymaster.ru recommends Training Plans:

Seven-minute workout without equipment - you work only with your own weight. The most you will need is a chair and a wall.

The interval training method involves a heavy load followed by a short rest. According to researchers, one exercise should take no more than 30 seconds, after which you need to rest for 5-10 seconds. A full circle of 12 exercises must be repeated 2-3 times.

However, as followers of the 7-minute workouts say, the exercise cycle can be adjusted depending on the age, weight and capabilities of the person. For example, sequentially include all 12 exercises for several days, gradually increasing the stress load on the body: perform only jumping and wall exercises for a couple of days, add push-ups on the third, presses on the fifth, and so on.

Bodymaster recommends!

A powerful 7-minute workout is quite stressful even for a trained athlete. Therefore, before starting classes, be sure to prepare your body for explosive loads. You will learn how to do this in our article warm-up and stretching, warm-up exercises.

Now let's see how you can do a short workout at home using apps.

How to use the site?

Our website timer will help you conduct a full seven-minute workout and give you all the necessary tips. Just click the “Start” button on the main page and do the exercises that you will see on the screen. You can also read more about each exercise in this section. In the description of each exercise we perform, we will give as much information as possible - how to perform the exercise correctly, what mistakes beginners make, how you can complicate the exercise if the load seems insufficient.

If necessary, the training time (timer operating time) can be changed - just change the number 7 on the main page to any necessary value and the exercise time will be adjusted to your free time.

Seven. Fitness marathon 7 minute workouts

Let's start with the Seven program. The application will ask you to indicate your physical activity, as well as your training goal. This could be losing weight, strengthening your body, or staying in your current shape. To accurately record progress in the settings, you should enter your data on gender, height, weight and age.

The set of classes at Seven includes 12 main programs:

• Basic training for a quick start
• 3 Week Plans (Strengthening, Form, Weight)
• 8 workout categories.

The categories are designed for more focused and targeted work:

• To begin with (increasing the level of physical fitness)
• Weight loss (burn fat and strengthen your heart)
• Ready for the beach (getting your body toned and in shape)
• Stay fit (increasing stamina)
• Concentration (development of specific areas of the body)
• Mobility (improving flexibility)
• Special (short strength training that can be done at home, on the street and even in the office)
• Take on the challenge (advanced, high-impact workouts)

Each program consists of 12 exercises. In the plans you choose the level: beginner, intermediate or confident. Depending on this, the application notes how the load on the heart increases, how much strength is required and how much mobility will increase. You can also set the number of laps: from 7.50 to 39.50 minutes.

In categories, all exercises are divided into levels. For example, if you need short workouts to lose weight, and you are ready for increased loads, choose “Weight Loss” and “Extreme for the Heart.” And if you need to improve mobility, but you have just started active loads, choose sports bending or yoga flexibility at the “Beginner” level.

How to improve your eyesight in 7 days 9 exercises. How to improve your eyesight in 7 days: 9 simple exercises

The exercise is as follows. In an open space (that is, outdoors), during daylight hours, we select an object for study. It is most convenient to use some kind of well-readable inscription for this purpose, since a clear font has a contrasting border and easily differentiates the picture into “readable” and “unreadable”. Having selected an object, we move away from it to a distance exceeding the distance of free readability of the inscription by one or two meters. That is, we stand so that the image is blurred just enough so as not to be readable, but briefly appears from the myopic haze after each blink. After this, we begin to blink, looking at the sign and focusing our attention on the glimpse that appears after each blink. We try to read the inscription at the moment of such a glimpse. After the glimpse of “acute” vision has disappeared and the picture has become foggy, we blink again and again try to read the inscription. And so on. The exercise can be performed for an hour, and the objects can be changed for variety. On the first day of training, blinking should be done literally every second, but soon the glimpse of “acute” vision will noticeably increase, which will allow you to move on to the next exercises.

Bodymaster.ru recommends Fitness Trainers:

Additionally, the application offers two forms of classes:

• Improvisation. By clicking the update button, you get a new set of exercises each time based on your personal preferences.
• Recommendations from the application.

In a separate tab you can set up a personal training plan. Here you yourself add the exercises that you need. Based on their number, the application calculates the total time. You can also change the number of circles. Naturally, you can add any workout to your favorites, gradually forming a block of your favorite exercises.

A super convenient option of the application is the ability to download each workout. This way you can practice with Seven without an Internet connection.

A very interesting and unusual feature is the choice of instructor voice. By default, you are trained by the Announcer, but you can follow the instructions of a Kung Fu Master, Drill Sergeant, Hippie or Cheerleader. This adds an interesting and atmospheric specificity to the classes. Agree, it’s very interesting to imagine yourself as a student of a Shaolin monastery or a soldier at a military academy.

The training takes place in video tutorial format. An animated model shows you the technique of performing the exercise, a timer counts down the seconds, and the instructor's voice informs you about the beginning and end of the exercise, and also notifies you if you need to change sides.

Seven has also thought out a user motivation system. Firstly, you have 3 heart lives, which are given for a 7-month marathon. If you miss a class, your life is cancelled. If you have spent all your lives, the application will reset all results and all short workouts will have to be started again.

Secondly, for using the program you receive achievements. For example, the app rewards you for completing your profile, completing your first workout, completing a 40-minute workout, and so on.

In your personal profile, you can add friends who will follow your workouts, evaluate, and even keep you company (by the way, there is a separate achievement for this). By adding at least three friends, you can compete with them in activity for first place in the leaderboard.

In the basic version of the application, only quick start exercises are available. For other complexes you will have to pay about 600 rubles for a monthly subscription. However, considering how well the short, high-intensity workouts are designed in the app, they are definitely worth the money.

Bodymaster recommends!

To fully rest after a short and intense workout, spend 10-15 minutes in calm and relaxing meditation. For example, using the Stop Breathe & Think: Meditate application.

What exercises should you do to lose weight at home in 7 days? Effective diets for weight loss

You urgently need to fit into a beautiful dress, and you don’t know where to put a few extra pounds, pay attention to your diet. From an excess of calories and lack of exercise, new centimeters quickly appear on the waist. If you are already wondering how you can lose weight in a week, then it’s time for emergency weight loss. You will have to limit your menu to get a slim figure quickly.

What weight loss diets are most effective?

• Emergency weight loss of 10 kg is possible on a kefir diet. It is popular because it is considered beneficial for intestinal microflora. You can diversify the menu on the first day with jacket potatoes, on the second day with cottage cheese, on the third day with fruits, on the fourth day with boiled chicken breast, and on the fifth day with vegetables. Make the sixth day a fasting day and drink only mineral water. On the seventh day, in addition to kefir, add a small amount of fruit to the menu.
• If you don’t know where to quickly put the extra 7 kg, the buckwheat diet for weight loss is suitable for you. This is a filling, low-calorie product that helps you get rid of hunger. The menu for the week consists only of cereals without additives. You can diversify the menu with low-fat kefir, and by the end of the week with a few pieces of prunes. The advantage of the diet is that it has almost no contraindications and the diet is suitable even for people with stomach disorders.

Is it easier for you to lose weight following a certain menu? We offer an approximate diet for a week that will quickly help you lose 7 kg.

People who have willpower and an irresistible desire to finish what they started can try a quick “skinny diet”; it can actually help you lose up to 7 kg in a week. This is a European weight loss system designed for a low-calorie menu.

The menu is designed for seven days:

• 1 liter of fresh milk, herbal tea, mineral water.
• 200 g low-fat cottage cheese, unsweetened natural juice.
• Mineral water.
• Unsweetened juice and 4 potatoes, boiled in their jackets.
• 5 apples, water.
• Boiled chicken breast without salt (small piece), 800 ml juice.
• 1 liter of kefir.

An oatmeal diet for weight loss will help you quickly get rid of 3 kilograms and cleanse yourself of cholesterol and free radicals. Before starting a diet, you must first cleanse the body of toxins and toxins with boiled rice. To do this, prepare a kind of jelly from 4 tbsp. cereals from a liter of water. The liquid cannot be strained. The resulting mixture should be drunk and nothing should be consumed for 5 hours. After the cleansing procedure, the nutrition menu should consist of oatmeal. You can snack on a small amount of fruit, except grapes and bananas.

Weight loss diets are prohibited for pregnant and lactating women. Only proper balanced nutrition will help you quickly get rid of several kilograms without harming the health of mother and baby.

Please note that a diet for losing weight on one product can be followed for no longer than a week, following the instructions, otherwise the body will begin to malfunction. But you can quickly lose a few centimeters in volume. In addition to the oatmeal and buckwheat diet for weight loss, cucumber, cottage cheese and carrot are considered popular foods.

HiFit - 7 minute workout

A popular application that contains short, effective workouts. Once launched, HiFit will offer a choice of:

• 7x4 challenge. Short training program for a month, 7 minutes daily
• Classic whole body. 13 seven-minute exercises for all muscle groups
• 7 minute morning exercise upon waking up
• Stretching 7 minutes before bed
• Workout for the abs, buttocks or legs
• 3 types of paid high-intensity interval training with a real professional trainer (about 150 rubles per course)

In your personal profile, the app shows how many workouts you've done, how much weight you've gained or lost, how many calories you've burned, and will also recommend whether you need, for example, a short workout for all muscle groups or if you should focus on specific parts of the body.

The format of the classes differs from the two previous applications in that HiFit trains you only in the format of video instructions and a stopwatch. There are no voice prompts here.

In a separate tab, you can subscribe to members of the HiFit community, follow their achievements and post your posts with photos and descriptions of workouts.

In the motivation section there are three groups of achievements:

• Total days. You receive medals for time from 1 day to 1000 days
• Workout. Rewards for number of classes, from 3 to 100
• Posts. The app praises you for being active in the community. The maximum reward is a medal for 1000 posts.

This application has perhaps the most aggressive advertising. In addition to pop-up banners, advertisements with sound constantly appear in the middle of your workout, which seriously throws you off your rhythm. However, the price for disabling ad blocks is low - about 175 rubles.

You can compare the features of each application in our summary table:

For those who are not looking for easy ways

Brett Klicka has developed 50 intense interval training workouts for his readers. This is enough to keep the physical activity varied for quite a long time, but the author also took care of those who took themselves seriously. To increase the load and make the results more impressive, the trainer recommends taking weights, combining different training options, increasing the number of repetitions, or doing exercises without rest in between.

“7 Minutes to Fitness” should become a reference book for anyone who wants to be energetic, slim and flexible. This excellent publication offers ready-made, highly effective workouts that require only desire and a minimum of time.

Short and effective interval training from Bodymaster

Try our 7-minute workout for all muscle groups, which includes 12 classic exercises. Evaluate for yourself how difficult certain techniques are for you.

Jumping

Stand up straight, extend your arms along your body, place your feet together. As you jump, spread your legs while simultaneously spreading your legs out to the sides. Jump back to the starting position.

Wall Squat

Bend your knees at right angles and press your back against the wall.

Pushups

Try to keep your body straight and push off the floor using only the strength of your arms.

Bend forward from a lying position

Lie on your back, bend your knees. Raise your body and stay in this position.

Chair raises

Step onto the chair first with your right foot, then with your left foot.

Squats

Reverse chair push-ups

Place your hands on the front of the chair, turning your back to it. Push your legs and hips forward and bend your elbows 90 degrees.

Plank

Maintain a supine position on your elbows and toes. Make sure your back is straight. remove the lumbar arch.

Running, knees up

Run in place, raising your knees as high as possible.

Lunges

Take a wide step forward so that your knee forms a right angle, and the other knee is approximately a centimeter from the floor.

Push-ups with rotation

Take a lying position. Do a push-up. At the top point, rotate your body and extend your right arm up. Repeat for the other hand.

Side plank

Lie on the floor with your elbow resting. Your hips should not touch the floor and your body should be kept straight from head to toe.

A little about the training complex

This program is made up of twelve simple, but quite intense exercises.
Such exercises will take very little time, but they are quite effective and will help you get rid of excess weight and get the shape you have long dreamed of. The entire set of training exercises is designed in such a way as to develop strength and endurance without long sessions. In any case, that's what its developers promise.

The main condition is to perform the twelve proposed exercises diligently and with pleasure. The duration of one approach is 30 seconds, with a ten-second rest between each exercise.

Approach your colleagues

If you need to ask something from a colleague who is sitting in the next room, go up to him and ask him in person, instead of emailing or calling him. One-on-one conversations are also useful because with their help you can avoid misinterpretation: in a personal conversation, you can make sure that you and your interlocutor understood each other correctly.

If your company has several offices throughout the city and you need to contact a colleague from another office, then it is better to go to him, if possible, instead of calling him.