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I got a lot of good feedback on the Fab 50 workout so I decided to one up it and  create a 100 style workout! Some people think running is the best way to burn fat and calories… a common thought among exercisers. Of course, this is perfectly reasonable as everybody who reads this article has a different situation. HIIT is a training style you can use with almost any type of exercise and with any level of fitness.
The format of HIIT is simple, all you have to do is pick your choice of Cardio Exercise, decide on how long you want to work out for (let’s say 30-45 minutes) and then alter the intensity over the duration of your workout. For example, if you choose 30 minutes on the cross training you would go at slow pace for 1 minute then sprint for 30 seconds then at a slow pace for 1 minute and so on for the 30 minutes of your workout!
The great thing also about HIIT is that it doesn’t take as long to burn a given number of calories than if you were to do a conventional slow and constant paced cardio. This HIIT workout gets progressively harder every week which will help to continually simulate your metablism and in turn burn body fat. If you have the aim of losing weight then complete your workout 3-6 times per week depending on your level of fitness. If you find it getting boring which you mind find if you’re doing it 5-6 times per week then change things up.
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Sharing to social networks like G+, twitter or facebook not only makes your profile more interesting and usable but did you know it also helps other people who have similar interests to you find your profile, then connect and in turn share similar articles with you. When weight training, most of us ladies immediately crank out  crunches or grab light dumbbells and do arm exercises. This entry was posted in Total Body and tagged 15 minute workout, barbell, barbell workout, Brittani Rettig, exercise, fitness, healthy-living, workout routine on January 12, 2014 by Brit. DisclaimerThis website is for informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. So I was like “Hey, why the hell am I wasting all this time training for a marathon and running hours upon hours every week when I could spend less time exercising than I do on literally anything else in my life and get EVEN BETTER benefits?” So last week, I skipped a 4 mile run in 90° heat and 140% humidity, and instead of feeling guilty, I congratulated myself on choosing the scientifically much healthier and more beneficial Scientific 7 Minute Workout.
I downloaded an app—elegantly named “Workout (7 Minute Body Fitness Exercise)”—chosen via  the very scientifically sound method of picking first one anyone recommended to me that has cute graphics. I was warned though, that the reason this 7 minute workout is superior to longer workouts is that you’re doing more work in 7 minutes than you do on an hour-long run.
But, as much as I loved this, and even though it was already in a science journal, I still couldn’t see how even a really hard 7 minute workout could be as beneficial as an hour of doing anything besides drunk-watching Duck Dynasty. As to the circuit itself, I felt like the workout was challenging, but not as challenging as running a 10K. Turns out, the reason I felt like I half-assed my workout, despite doing it TWICE, was because I actually half-assed my workout… by only doing it twice and by doing it to replace the workout I was supposed to do. It’s this kind of bullshit that bites you in the lazy ass when you actually go and read the original journal  article instead of just choosing to believe that 7 minutes is going to turn you into a svelte fitness goddess with Michelle Obama Arms.
Although HICT can be an efficient means by which to improve health and decrease body fat, it may be inferior to creating absolute strength and power, specific endurance, and other specific performance variables (3).
So if you’re trying to get thinner or looking for the best most convenient way to just get your body moving or if your goal is to just be more fitness-y in general, HICT could be your answer. Unfortunately, if you have specific fitness goals, like maybe you’re training for a marathon, you can’t just use it to substitute your Thursday 4 miler and call it evensies. Oh… and that claim that the workout is “scientific” right next to the one where they claim it’s 7-minutes? The workout is based on science, but it hasn’t been tested on a group of people to measure its benefits. But there are differences between the protocols used in the previous research that makes the researchers’ claims about the benefits of the seven-minute workout sound far-fetched to some. After my initial 7 minute workout attempt, I thought that it might actually make a decent cooldown exercise.
I really wanted to walk away from this being able to fully endorse or mock the shit out of this 7 minute miracle workout, but I can’t do either.
But let’s face it, even if it’s not total bullshit, it’s still super shitty that this workout is being sold to the public as a scientifically proven 7 minute fitness solution, superior to 30 minutes of cardio, when the reality is that it’s a modified version of a scientifically-supported 28-minute possible solution to the 30-minute workout. For the rest of us, it’s just another workout gimmick not living up to it’s claims… but at least it’s a more efficient workout than the old classic time-waster 8-Minute Abs. Elyse MoFo Anders is the bad ass behind forming the Women Thinking, inc and the superhero who launched the Hug Me!
I suspect the 7-minute workout is for people like me, who sit on their ass all day long typing letters and numbers into boxes on a computer screen. I used to take the Dark Poodle of the Apocalypse for long walks, but she’s about 120 in dog years now and has a heart condition. So not too long ago I saw an image on Pinterest which was a list of exercises you can do for Fitness! The 7-minute workout is very specifically NOT for people who sit on their ass all day long. You’re better off starting slow with a less intense program designed to build up your strength. I actually do use HIIT and HICT in addition to the rest of the training I do (12-18 mile bike rides, 2 days of lap swimming, 3 run days following the First method marathon training plan though at this time I am not training for a specific marathon).

If one is short of time a quick and intense routine is better than none but that is where I see a potential problem: For intense exercise one needs to warm up and I think a not negligible number of people (especially beginners) would be tempted to not do 5 to 7 min of warm-up for a 7 to 14 min routine. For a comprehensive workout plan and nutrition guide, check out our popular Get Fit at Home 8-week program. Complete the included Warm-up & Dynamic Stretches before beginning the workout in order to raise your heart rate, prepare your muscles and joints for the exercises to follow and prevent injury. If you are a beginner, complete the recommended sets and repetitions, taking a 60 to 90-second break between exercises. Follow each workout with the included Post-Workout Stretches to kick start recovery, maximize results and help prevent injury. Get it right now and join over 160,000 others to receive more free resources and occasional updates!
What I mean by that is if you’re told to do circuit  training (which in my opinion is one of the better fat burning exercises) and you don’t actually carry this workout out on a regular basis then the truth is that it’s not a very good fat burning exercises for you. Some might live in a built up city where the gyms are packed when then they finish work and some might live in a rural area where walking or jogging would suit them much better than the long commute to do a gym routine. Feel free to choose the one of these best fat burning exercises and make sure that fits the above guidelines for you. HIIT over the course of your Cardio workout will help to burn more Calories and as a result more fat. Why not do 10 minutes on the cross trainer, 10 minutes on the rowing machine and wrap thing up with a 10 minute cycling.
The whole point of trying to lose fat is to create a calorie deficit which can be done in many ways outside the gym. Then I put on my sports bra and, while debating which of my running shorts would be best, realized I wasn’t even leaving my apartment, so I just threw on a tank top and underwear and THAT WAS IT.
The concept is called High Intensity Interval Training (HIIT) or High Intensity Circuit Training (HICT) and it involves working at your maximum effort for a short time (in this case, 30 seconds) with a quick recovery interval (10 seconds). However, I really didn’t want to go out in the Texas heat to run (or put on pants), so I was willing to try to believe. Immediately I knew that this is not a program for the couch-bound aspiring workout enthusiast.
If these are the goals of a program, as with competitive athletes, traditional programs may elicit greater absolute gains.
Unless you’re a superhuman speedy strength workout machine, The Scienfitic 7 Minute Workout isn’t actually a 7 minute workout at all. The authors reviewed studies comparing high-intensity exercise with less-intense exercise, and used the findings to design a workout routine that needed minimal equipment and time.
And more importantly, the exercises were not done in seven minutes; in fact, they took three times that time to complete. So last night, instead of finishing this article on how I skipped my 4 mile run to do a 7 minute workout, I ran 4 miles AND did the 7 minute workout. I guess if you’re honestly walking around trying to find a workout routine that’s just 2 minutes shorter so you can finally fit it into your busy day, and you’re already in pretty good shape regardless, you’re in luck.
I'm Vaccinated campaign as well as podcaster emeritus, writer, slacktivist extraordinaire, cancer survivor and sometimes runs marathons for charity.
My exercise typically consists of walking to the refrigerator which, since my office is in my kitchen, is three steps away. It aligned perfectly with my interests, given that it was a bunch of letters and numbers in a box on my computer screen, so I saved a copy to my desktop. In fact, I think encouraging people to do five or ten minutes of something that gets your heart beating and your muscles working and your body moving is the most important thing to get across to the sedentary.
The other thing that the original article makes clear, which was totally left out of the popular press reporting, is that the described circuit is just one example; they advocate any kind of circuit of exercises that alternates which muscle groups are being used so that none are overstressed for too long, while still keeping the overall exertion level high. The problem with getting into any fitness activity that is above your fitness level is that your body isn’t prepared for it. The idea of the 7 minute workout is that you’re supposed to do these as hard and as fast as you can, without using momentum to aid your motion, with only a 10 second rest time. Those are meant to be a total body workout and are usually easily tweaked to your fitness level.
I like interval training because it keeps me from getting bored to tears and so really wanted to believe in this article. It’s a good way to get some cross training done with the benefit of saving on warm-up and cool-down time. For an added challenge and an intense caloric burn, complete the workout as a circuit performing each exercise one after another with no break until the entire circuit is complete. If you're logging more than an hour on a treadmill, elliptical, or any gym machine every week, we don't blame you—unless you don't do anything about it! If its fun then is it’s more likely that you’re going to stick to it and that will be your own best exercise to burn fat!
In order to even begin this workout you need to be in better shape than most people who have been dreaming of the day science develops a 7 minute workout so that they can finally fit exercise into their schedule. Satisfied that I had completed the exact equivalent of running a half marathon in just 14 minutes, I showered and called it a day. It’s based on science, but it’s not actually backed by any kind of testing, and the science used to support HIIT doesn’t necessarily support the format of this particular 7-minute prescription.
While it didn’t feel like a hard workout at the time, I was definitely sore all over for a couple of days because it did force me to work out muscles that I tend to neglect.

But it’s also not especially challenging… unfortunately, you have to be reasonably in shape to do it in the first place. Every day or two, I guiltily notice it, and when the guilt builds up sufficiently, I open the damned thing and perform the exercises.
If you attempt to go straight from the couch to the 7-minute workout, you will likely end up with an injury. I was mostly snarking, though the idea of a short, in-your-underwear workout of some kind (say, the Pinterest image kind) does seem like it COULD be for those of us who sit on our ass all day.
What would be a better thing for someone who’s basically healthy, just out of shape, to start with? To get the proposed benefit from this, you can’t be doing three pushups in 30 seconds. This workout focuses on developing core strength, endurance, and stability while helping you burn excess fat for a mode defined mid-section.
I didn’t need pants and I had at least 7 minutes to super-exercise like a mother fucker while my daughter watched Monsters, Inc. And if you do it right, you are supposed to reduce your risk of injury and get super fit super fast.
You need to be able to do things like tricep dips, pushup rotations and a couple dozen situps… which means that before you even get to the 7 minute workout, you need to put in several weeks of 30-45 minute workouts just to avoid getting seriously injured. Do you think someone could ramp up to this level, maybe starting by doing 15 second intervals, with less risk of injury? NASM-certified personal trainer Taylor Ryan created each program to help you get fast results without spending hours in the gym each week.
I mean, at best I felt like I put in the effort of 20 minutes of running, and that is probably generous.
If you have a floor, a wall or vertical beam, and a chair, table, stool or sturdy box, you already have all the equipment you need. It’s also not a great option if you have any kind of specific athletic goals, but if you’re not training for a sport or event and are looking to get in better shape, this isn’t a terrible option. Or is a couch potato probably just better off biting the bullet and starting with jogging or something like that? FREE 7 MINUTE WORKOUT!* (*150 workout hour purchase required.) I suppose The Scientific 7-Minute Workout is a more marketable name than the Injure Your Way Out of Fitness In Just 5 Minutes A Day Workout. Since I supposedly just finished the equivalent of a couple of hours of running, I thought I should actually feel like I worked that hard. So now it’s a FREE 7 MINUTE WORKOUT* **(*with purchase of 150 workout hours) (**Free 7 minute workout only valid on workout multipacks. Single use, travel-size and samples excluded.) And now it’s getting to the point where it’s taking me longer to read the fine print than it’s going to take me to do the workout. And if you do it for the recommended two or three (or more) cycles, you’re going to get a good workout.
And doing just one 7-minute cycle also left me feeling significantly less sore than the double.
Ryan designed this high-intensity interval plan so that it's suitable for all fitness levels—but even the "beginner" plan is killer!If you're sick of the treadmill, feel free to take this routine outside. If this is what it takes to get you moving, I’m for it, but I am not convinced this is going to be anyone’s long-term answer to fitness.
And so does everyone else on earth who doesn’t want to exercise for a full 10 minutes straight. And fitness magazines are calling this the best thing for fitness since Galileo invented Zumba. By adding weight to functional movements (you’ll mimic everyday activities like carrying grocery bags up the stairs), you'll work more muscles at once and increase your calorie burn.Taylor recommends using a set of 3- to 8-pound dumbbells, depending on fitness level. If you ever feel like you might lose your balance, stay safe by setting the weights down on the console until you find your footing.
Quarter PounderThis calorie-crushing circuit incorporates quarter-mile sprints (hence the name “quarter pounder”) in between bodyweight exercises to help your burn 500+ calories and tone your entire body at the same time.
Plus, it’s guaranteed to beat boredom—you won’t have time to let your mind wander for a second! Extend arms and legs into an 'X' shape and then do 'jumping jacks' in this position (no actual jumping involved).4. All-Terrain Interval RideStop spinning your wheels on that stationary bike and kick things up a notch with this all-terrain interval ride! This routine combines some of the best jumping moves you can do for a killer cardio session. Do the full circuit below as quickly as possible (you may even finish in less than 30 minutes!) anytime, anywhere. Step forward with right foot, bending both knees so right knee is over ankle, left heel lifted. Without allowing back to rise or round, keep core engaged as you bend right knee and lift leg up until right thigh is parallel to the floor.

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