Can a 7-Minute Workout Be Scientific?!

We’ve all heard the acronym HIT or HIIT thrown around in the exercise arena recently. This is because the science tells us that the benefits of High Intensity Training or High Intensity Interval training are the same as endurance training but can be achieved in a shorter time. Who isn’t short of time these days?!

Interval training is all about mixing some very intense activity with short periods of recovery. Just like when we talked about the Tabata method of training.

And what is classified as ‘very intense’? …if there was (which there is) a scale of 1-10 on which you define discomfort / how hard you are working, ‘very intense’ would be around 8.

But it’s just (approximately) 7 minutes, with 12 body weight exercises! …no excuses though because all you need is a chair (or suitably safe ledge), a wall and you are good to go!

Each exercise is to be performed for 30 seconds but don’t forget to push yourself! To see real benefits though, you need to repeat the circuit 2 or 3 times. It’s recommended that you take 15 seconds or less (10 seconds for the sample session pictured-image from New York Times blog) between each exercise as recovery in order to maintain the appropriate intensity of the overall circuit.

Perform the exercises in the order given as they are ordered that way for a reason based on intensity and the effect it’ll have on your heart rate (decrease vs increase). It’s also important to remember to keep good form and use correct technique when exercising. I have a few blog posts which cover some of the basics of the exercises included above:

Perfect Form: Push Up

Perfect Form: Squat

Perfect Form: Plank

Perfect Form: Lunge 

Progress Your Plank #2

So I don’t wanna be like the daily fail here and say this will save your life…I’m just saying it’s something to try. It may or may not work for you!

I personally am a fan of circuit training, functional training and HIIT which all are components of what the original story is getting at! HIIT or HICT (Hight Intensity Circuit Training) as its being referred to here is also a fast and efficient way to lose excess body weight and fat.

The resistance exercises contribute hugely to this (because we all know that resistance training burns more calories and fat in the long run!). But if you are new to exercise or unfamiliar with them, this may not be the best place to start.

I’d suggest going to class based on these methods or perhaps buying in the time of a personal trainer to specifically help you out with what you need to know. Imagine that, you go to a PT and tell them what you what! 

So, give this a go…see what you think! You are probably already doing something similar…but this is a new combination…something you can add on to the start / middle / end of your usual workout to shake it up a bit! …oh and before I go, the answer is yes! A 7-minute workout can be backed by science!

I got all this information from an article in the ACSM’s Health and Fitness Journal. If you are interested in reading the entire article then please click through and enjoy.

HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal InvestmentKlika, Brett C.S.C.S., B.S.; Jordan, Chris M.S., C.S.C.S., NSCA-CPT, ACSM HFS/APTACSM’s Health & Fitness Journal . 17(3):8–13, May/June 2013.doi: 10.1249/FIT.0b013e31828cb1e8



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P.s Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP. 


  1. Matilda @RunMum
    May 16, 2013 / 23:22

    HIIT really helped me when I was training for my 1st half marathon last year. I also used HIIT workouts when I was training for tough mudder. HIIT for the win!

    • Elle Linton
      May 21, 2013 / 08:14

      I'm with you there! It also makes for a more interesting session than going the same pace / speed the entire time! 🙂

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