Can you really get a good workout in less than it takes to cook pasta? If you've heard of the 7-minute workout, you know it may be possible. There isn’t just one 7-minute workout, however; Many trainers have their own variations, and in 2013The New York Times put out a popular set of calisthenic moves that can be done in just seven minutes. We spoke with celebrity fitness expert Juliet Kaska, a Vionic Innovation Lab member, about her own 7-minute workouts. But remember: Jogging around the block for under ten minutes, or doing your favorite moves for the allotted time also counts as a 7-minute workout.
Vital note: This article has been made available for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Your licensed healthcare professional can best provide you with the diagnosis and treatment of any medical condition and assist you as well in deciding whether a dietary supplement will be a helpful addition to your regimen.
Does a 7-minute workout actually work?
It sounds too good to be true, right?Well, according to Kaska, “a 7-minute workout works 100% better than a 0-minute workout.” She adds that depending on your goals, the effectiveness of a 7-minute workout will vary.
“If you’re looking to compete in a bodybuilding competition, then no, the 7-minute workout will not work for your goals,” she says. “Most of us are not competing in a bikini for the Ms./Mr. Olympia contest, but [instead] to look good and feel good in our body.”
In the case of looking and feeling strong and healthy, she says that the 7-minute workout does work. Kaska’s “Move for You” 7-minute workout is actually three 7-minute workouts; you could do one after the other for a total of 21 minutes, or you could try one 7-minute workout each day, seven days a week. This is true of any seven minute workout.
How often should I do a 7-minute workout?
How often you perform a 7-minute workout will, again, depend on your fitness goals and how much time you have. Ideally, you should do at least one 7-minute workout every day. If your schedule won’t allow for that, on days where you have the extra time you could do three 7-minute workouts back-to-back, or one in the morning, one in the afternoon, and one in the evening. (These quick moves make for an energizing break from work if you need a pick-me-up that’s not caffeine).
Kaska offers three 7-minute workouts: one that focuses on the core, one that’s HIIT, and one called “Mindful Movement.”
“Because each of the three segments is a different focus and a different discipline, you can do one each day without having a rest day,” she adds.
The Mayo Clinic exercise guidelines suggest either performing either 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. If you’re doing a vigorous 7-minute workout (you should feel your heart pounding), then ideally you’d do one and a half 7-minute workouts each day to get to your weekly total of 75 minutes.
Does the 7-minute workout help you lose weight?
No amount of exercise can help you lose weight if you’re taking in more calories than you’re burning. With that said, if you are mindful of your eating, and doing other mild exercise throughout the day (even walking or working at a standing desk) then the 7-minute workout can aid in your weight loss goal. Again, 7 minutes of exercise is always better than none!
“If you are doing the ‘Move for You’ HIIT segment and core workout 4-6 days a week and eating a healthy, calorie-controlled diet then yes you will [lose weight],” Kaska tells Lively. “But if you are doing [this workout] 2-3 days a week and not making any changes to what you put in your mouth, then the chances are much lower that you will lose weight.“ So, try to stay consistent with your workout and eat nutritious, filling foods whenever possible.