In 2013, Chris Jordan, MS, CSCS, NSCA-CPT, ACSM EP-C / APT, an elite exercise therapist with experience training armed forces who is currently the director of exercise physiology at Johnson & Johnson Human Performance Institute, has a Created simple bodyweight exercise routines that immediately took the fitness world by storm. It was called the “7-Minute Workout”, and a routine-filled instructional app – with Jordan’s videos offering itself hard instruction and performance – quickly becoming one of the most downloaded fitness apps on the market. became a.
The 7-minute workout propagated the benefits of one type of training that was rapidly gaining in popularity at the time: high-intensity interval training, or indeed short bursts of intense exercise divided by short-term rest. Although the mechanics of HIIT were really nothing new — many elite athletes have been doing many versions of it since the 1930s – the routine has promised something truly incredible to busy, working Americans: yes, you 10 Can get a fast fitter in less than a minute! -And you can do this in any basement or hotel room, using only the weight of your body, wall and perhaps a chair. Jordan published fascinating findings of his research on the benefits of 7-minute workouts at the American College of Sports Medicine Health and Fitness Journal, And an event was born.
As someone who has tried a 7-minute workout and it can be very difficult to complete, Jordan released a new and “Gentler” change for it: The Standing 7-Minute Workout. The idea behind this new version, as explained by Jordan new York Times, A 7-minute workout is possible to reach as many people as possible, including “my triathletes older brother and my 82-year-old mother.”
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In this version, as the name suggests, he eliminates all exercises that can cause stress on a person’s body by falling to the floor, including more difficult moves such as planks, pushups, and crunches. “Like basic workouts, standing workouts include cardio fitness, lower body, upper body and core muscle exercises -” Times. “Each exercise lasts for 30 seconds with only five seconds of rest. To get the most out of the workout, do each exercise at a relatively high intensity – about 7 or 8 on a scale of 1 to 10.”
You can explain a video of Jordan and demonstrate the workouts here.
If you doubt that you can burn fat by exercising such small amounts, Jordan has plenty of science to back it up. “When it comes to the immediate health benefits of high-intensity exercise, it’s about blood sugar,” Timothy Church, PhD, professor of preventive medicine at Louisiana State University. Men’s magazine. If you are jumping rope or running, for example, your body immediately helps you process your blood sugar, which is helpful in losing weight, and stress on your muscles leads to more conditioning. is. The benefits compound just from there.
“As with other forms of exercise, when your muscles grow, they pull on your skeletal system, increasing your bone density,” Men’s magazine. “A lot of new research also suggests that interval training triggers the release of macrophages and killer T cells, which increases the body’s immune function for hours after your last pushup or pullup.”
As your fitness increases, know that you can do these exercises for more than 7 minutes – but we are not talking hours. LSU’s church reported that ten, 15, or 20 minutes of exercise is plenty Men’s magazine. Finally, think of all the lifters who set theirs, and then walk around the gym staring at the clock, with their heads bowed to the music. “Most people are really working hard for only 15 to 20 minutes,” he said.
For more great weight loss advice, make sure you are aware of one workout that drives 29 percent more fat loss according to science.