7 minute workouts and short workouts can improve fitness

We’ve been on the bandwagon for a long time when it comes to touting the benefits of short workouts.

Quick training sessions, such as those offered in The men’s health The 7-Minute Workouts for Fat Burn program will allow you to maximize your exercise time, using moves that can help you progress to a more athletic physique and serve as a building block for achieving more sustainable long-term fitness goals. .

You might still be skeptical of how much you can accomplish in such a short time. Sure, a few minutes are better than nothing, but how much progress can you actually make in less than 10 minutes? Are these muscle-building sessions legit, or are they just a last resort when you can’t fit anything else into your schedule?

The bottom line is this: don’t underestimate the effectiveness of these 7-minute workouts. They are effective and can target areas that you may not think you can reach in such a short time. More importantly, fast programs like those in the 7-Minute Workouts for Fat Burn program can provide a solid foundation for more advanced programs over time.

Men’s Health 7 Minute Fat Burning Workouts



But if you’re still not sure how you can get in shape in just seven minutes, here are three ways a little time can help you get in shape and stay that way.

3 Benefits of the 7 Minute Workout Structure

You CAN build both strength and muscle with short workouts

muscular black runner resting on track

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In this fast-paced, multitasking world, short, simple workouts might seem like a modern adaptation to extreme circumstances and schedules. But the concept of fast and effective training is far from new.

Low-volume, high-effort workouts have been around since the golden age of bodybuilding. One of the OGs of the 60s and 70s, Mike Mentzer, was famous for his short workouts. For Mentzer and his “heavy duty” program, all it took was one or two sets of total effort for each muscle group three times a week to get a complete workout. And he’s the man who nearly beat Arnold Schwarzenegger on a bodybuilding stage, so you know it was effective.

Mentzer is one of many examples of how effective short workouts can be in building strength and size. Other athletes spread out their workouts a few minutes at a time throughout the day to get to work. And plenty of research supports the idea that these types of workouts can be nearly as effective at building muscle and strength as your traditional high-volume workout routine.

Although shorter workouts aren’t recommended for elite athletes and military personnel, seven-minute workouts are the perfect solution for the everyday athlete with goals like looking slimmer and staying fit, energetic and injury-free day after day.

Need to get in and out of the gym? Research has shown that once you eliminate distractions – i.e. your phone, trips to the water cooler, longer rest periods and even standing in front of the TV – a complete muscle strengthening workout can be achieved in less than 15 minutes. So you are on the right track here.

You can train for fat loss with short workouts

weight cart cross training by tough male athlete in gym

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We can’t stress this enough: your training goals should be focused on fat loss, not weight loss. To keep your workout healthy, you should be less concerned about the number on the scale. What we want to achieve is sustainable fat loss, or more specifically body recomposition, which you will see when you lose fat while maintaining (or even gaining) muscle mass.

However, we’ve also been brainwashed into thinking that to achieve this fat loss methods require long, repetitive (i.e. boring) sessions on the elliptical, treadmill, or exercise machine. other cardio machines. We’re here to tell you that’s not always the case. More is not always better. Science confirms it: research published in the American Journal of Human Biology in 2016 convincingly demonstrated that a person’s body can only burn a limited number of calories per day and that once this upper limit is reached, the ability to burn calories is reduced to almost zero.

For fat loss goals, seven minutes is actually a better method than long, drawn-out sessions. Over a longer period, a seven-minute session should be enough to fine-tune your metabolism, which will stimulate muscle growth. Keep progressing until the point where you can do multiple seven-minute workouts a day becomes the norm, increasing your metabolism even further, contributing to further fat loss. And it will get you moving a lot more than you ever thought possible in such a short time.

No matter how efficiently you use your workout time, it’s for nothing if you’re not on point with your nutrition. Without careful attention to diet, exercise is ineffective for fat loss. No ifs, ands, or buts.

Short workouts give you chances to master difficult techniques


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Struggling with pull-ups or mastering an even harder move like the headstand? Here’s an opportunity (just seven minutes) where you can work on just the mechanics of any exercise you might be struggling to complete in longer practice sessions. What makes this a great opportunity to improve your technique is that you move at a pace that isn’t so fast, but rather a pace that allows you to move and improve while getting stronger and technically sound.

Strength expert Pavel Tsatsouline calls it “greasing the groove,” which means practicing a skill well below peak short-term practice levels that, over time, will prepare you for maximum exertion. It’s the best way to learn and improve new skills.

An example might be using a shorter number of reps, or even spreading your practice with the difficult movement throughout the day. Less fatigue equals less breakdown, which translates to more reps over time and more gains without pain or fatigue.

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