The obsession with losing weight and staying fit has led many of us to believe in quick fixes and medical marvels which may or may not work wonders for your waist and overall body weight. We want to eat our cake and yet stay in shape without much effort. That's why the popularity of fad diets and workouts is gaining momentum across the world. Adding to this list of quick remedies and promising results is the Advanced 7-Minute Workout. Read on to find out what it entails, and can it really work for you?
More about the workout
The Advanced 7-minute workout is described as a high intensity interval training (HIIT) and is based on circuit training. It promotes the idea that seven minutes or so of relatively punishing training may produce greater gains than an hour or more of gentler exercise. The workout promises to combat a desk job's aches, pain and fatigue. Done correctly, it is supposed to make you healthier, stronger, less prone to injury and athletically more capable.
For everyone?
This workout is great for people who do not have enough time. It is great for maintenance and strength. This workout, is ideal for people who are overweight and aiming at weight loss. Also begginers or people new to fitness may not be able to do the complete workout but they can progress slowly. Anyone who has any injuries should avoid it and go to a trained professional to get a workout routine suited for them.
Expert take
Some exercise is better than no exercise at all according to Namrata Purohit, Pilates Instructor. She says, "Quick workouts like this one are great when you feel like you have no time. As they say even doing a little is better than just sitting on your couch. Even a good 7-minute workout can give you ample of energy. "
Pros and cons according to Namrata
Pros: The fact that this workout takes only seven minutes makes it easy to make time for it.
Cons: It's not a complete full body workout. While it's important to exercise the superficial muscles, it's also important to targe the deeper muscles in the body. A complete workout should challenge stability, strength, endurance, balance, coordination and flexibility. It should also lay emphasis on the breathing and movement of the body. Also, in case the goal is weight loss this workout may not work as calories burned in seven minutes are not enough.
Step-by-Step Instructions for the Advanced 7-Minute Workout
1. Reverse Lunge, Elbow to Instep With Rotation, Alternating Sides (30 seconds)
Extend right leg behind you, with left knee bent and right hand on ground (the reverse lunge).
Bend left arm and bring inside front (left) knee, then raise and point right arm and chest skyward. (rotation).
Place both hands on ground while straightening both legs and flexing ankles; return to standing position.
Repeat with left leg and right arm. Repeat.
2. Lateral Pillar Bridge, Left Side (30 seconds)
Lie on left side. Lift side off ground.
Point right arm toward sky.
3. Push-Up to Row to Burpee (60 seconds)
Position self over both dumbbells, legs extended back. Do a push-up.
Lift and lower right dumbbell, then left dumbbell (as if rowing).
Rapidly pull legs forward. Release dumbbells.
Jump forcefully upward (completing a Burpee).
4. Lateral Pillar Bridge, Right Side (30 seconds)
Lie on right side. Lift side off ground.
Point left arm toward sky.
5a. Single-Leg Romanian Dead Lift to Curl to Press, Left Side (60 seconds)
Hold dumbbells at hips.
Lean forward, balancing on left leg while extending right leg back (the Romanian dead lift).
Return to start position.
Curl dumbbells toward chest (the Curl).
Raise both dumbbells over head (the Press).
Lower weights to chest.
Lower weights to hips and resume starting position. Repeat.
5b. Single-Leg Romanian Dead Lift to Curl to Press, Right Side (60 seconds)
Hold dumbbells at hips.
Lean forward, balancing on right leg while extending left leg back (the Romanian deadlift).
Return to start position.
Curl dumbbells toward chest (the Curl).
Raise both dumbbells over head (the Press).
Lower weights to chest.
Lower weights to hips and resume starting position. Repeat.
6. Plank With Arm Lift (30 seconds)
Assume push-up position (also known as The Plank).
Lift one arm in front of you. Lower. Lift other arm. Repeat rapidly.
7. Lateral Lunge to Overhead Triceps Extension (60 seconds)
Stand straight, holding dumbbells at shoulder height.
Take big step to right side, bending right knee while keeping left leg straight (a Lateral Lunge). Return to upright.
Lift dumbbells over head. Lower them back toward shoulder. Step to other side. Repeat.
8. Bent-Over Row (60 seconds)
Holding dumbbells, lean forward, knees bent, back straight.
Lift one dumbbell until it reaches chest height (as if rowing). Lower.
Lift dumbbell on other side and lower. Repeat on each side while maintaining bent-over position.
Easy way out
Fitness expert, Kaizzad Capadia - Director, K11 Fitness Academy, encourages you to give the Advanced 7-Minute Workout a pass. He advises, "Literally any structured physical activity we call exercise, if given to sedentary people, will make a difference, even a one-minute workout will. However, the question to ask is are the results optimal?. The answer is no."
Gimmick vs fact
Kaizzad adds, "The Advanced 7-Minute Workout is a marketing no-brainer. The pros are stacked in favour of the marketeers and the cons in favour of the number of people who would love to buy into the ridiculous idea that seven minutes a day will make them fit. The workout is based on circuit training, although the inventors so to speak of this workout (Sic) seem to be erroneously calling it a high-intensity interval training (HIIT), which it most definitely is NOT. Circuit training, at best can be called as a compromise for all those millions who never seem to make the time to go to a gym for a seriously productive workout. Circuit training fools you into thinking you get the best of both the worlds of strength and endurance, when in actuality you get less of both the worlds."
Kaizzad concludes...
The makers of this briefest of workouts clearly state that it should not be your sole workout. The basic premise of this disclaimer itself is wrong. You are better off giving it a miss. join a gym, and do a proper one-hour workout as planned by a qualified certified fitness professional.
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