7-Minute Scientific Workout from The New York Times Magazine
Exercise got thrown out the window for me in a routine way after my boys were born. It wasn’t a lack of interest, just a lack of organization of our time. Just now, as my boys get older and more independent, I’m integrating regular exercise back into my life. My experience with malignant melanoma this past year also was a big nudge. Seeing a glimpse of mortality does implore you to stay alive.
That’s why the 7-minute workout saves me. It’s the first no-excuse-not-to workout I’ve ever seen (I know others exist, they’re just not on my dashboard). The best part of discovering the 7-minute workout was the reality that in getting it done I didn’t need any equipment, any large chunk of time, or any childcare. On May 9th, The New York Times published an article that elevated the research article behind this workout and concept. Authors who created the workout hail the benefits of high-intensity-circuit-training (HICT). They say, “HICT is not a new concept, but it is growing in popularity because of its efficiency and practicality for a time-constrained society. The combination of aerobic and resistance training in a high-intensity, limited-rest design can deliver numerous health benefits in much less time than traditional programs. When body weight is used as resistance, it eliminates the limiting factors of access to equipment and facilities.”
This will likely be familiar: the day the article ran 5pm rolled around and I’d yet to exercise. The night was packed as we were headed to the school spring concert. The idea of a 10pm run wasn’t enticing. I’d just read about that 7-minute workout and the authors’ details of benefits including building whole body muscle groups, burning fat, and improving markers of health like insulin resistance. Felt like I had zero excuse.
High Intensity Circuit Training
The workout consists of a series of 12 different exercises. You do each exercise for 30 seconds, interspersed with rapid 10-second rest periods. Seemed easy enough but I quickly realized I needed a coach.
I grabbed my chair, my iPhone, and my 6 year-old just as we head out back to the patio. We practiced using the stopwatch on my iPhone. He figured out how to rapidly start and stop and watch for 30 second followed by 10-second intervals. We were ready.
And boom, it was done! My 6 year-old coach got me to the finish. Seven minutes later I was done and headed for the shower. Before you shake your head and imagine you can’t get anything done in 7 minutes*, let me warn you I was sore for 3 days thereafter! And before you give up your long weekend run or trip to the gym, be careful substituting this for other exercise.
Dr James Beckerman, a cardiologist, author, and founder of PlaySmart, a youth heart screening program, said this about the 7-minute workout:
The NYT article implies that it’s a substitute for other types of exercise. The authors actually don’t say quite that. I don’t think people should infer that seven minutes of high intensity circuit training will prepare them to run a 5k. But I do think it’s a fun way to augment the typical aerobic workouts people are getting with something that adds some intervals and some resistance training – both of which are good for you, help burn calories more efficiently, and help support heart health.
The first no-excuse-not-to workout for a busy parent. There’s rarely a day where you can can’t carve out 7 minutes. But be warned, authors describe pain involved, suggesting you have to maintain an intensity of 8/10 during the exercise claiming it should be “unpleasant” for best benefit.
Painful, intense, unpleasant, but perhaps…..perfect?
*Only real issue –authors suggest you can cycle the 7-minute routine 2 or 3 times. You overachievers out there can do it before heading out for a long walk or run. Or you can feel free to re-name it the 21-minute workout after you cycle it three times.
Kai says
I saw your tweet on this workout a few days ago and did it twice last night with a two minute break in-between sets. Wow, did not know 15 minutes could feel like that. My entire body feels fatigued today – in that you know you did a kick@ss workout kind of way. Many nights a year I am in a hotel room and don’t have time to do the full on workout – that excuse is now out the window.
Wendy Sue Swanson, MD, MBE says
Agreed! Inspired by your 2 cycles. Hoping to pull that off within the next 24 hours.
Christy says
My naturopath turned me onto an iphone app called “You are Your Own Gym.” It’s pretty cool…you can enter your fitness level and the number of minutes you have available (from 2 minutes up to 40 minutes), and it creates a workout for you using all your own bodyweight. There are videos of each exercise to help you do them properly and they time you to make sure you’re doing them quickly/slowly enough. I haven’t used it a lot yet, but it seems like it kind of fits right in with you post about trying to fit exercise in with a busy schedule and getting the most bang for your buck, so to speak.
Wendy Sue Swanson, MD, MBE says
Wow. Thanks, Christy! Will download and try this weekend.
Isabelle Kuhlmeyer says
Agreed it is hard to find time on a regular basis! If you want some change in your routine, check out remix workout, you can download on your phone or online!
Casie says
I love this workout! I use a web app called 7 min workout, created by a developer named Will Wilson… it keeps track of the whole thing. Makes it a lot easier to do!
Wendy Sue Swanson, MD, MBE says
This is outrageous—and perfect! (although I really did love having my 6 year-old function as my trainer, as did he).
https://7minworkoutapp.com/
Paul Moffatt says
I put this simple video together to guide anyone through the routine: https://www.youtube.com/watch?v=xCXAlIrbpgk
Jessica Miller says
With the onset of warm weather, would you consider doing a post on preventing sliding-board fractures?
https://well.blogs.nytimes.com/2012/04/23/a-surprising-risk-for-toddlers-at-playground-slides/?ref=health
Mercy says
I’m really excited to start! I read this in the NY Times and wanted to call BS but after reading more I began to see it as an option. I have fibromyalgia, I’m hoping this will help me get some good stuff running through my body. I realize it will be painful but hey I’m already there! Lol
Body Minutes says
Mama Doc-
We’re curating a list of pc/phone/watch 7 minute workout timer apps. And now growing it to include video and audio files as well. https://bodyminutes.com/body7
Also, have links to significant media posts/critiques/etc… (including this article) on https://twitter.com/bodyminutes/favorites
Kevin McLean says
After feeling guilty for months about NOT working out, reading the NYT article finally got me out of the chair and doing something.
I think the workout is great as a novice I had a hard time juggling the timer and the instructions – so I decided to make an iPhone app to make it easier.
Its my companies first app and I am really proud of it. It is super simple, the natural voice cues and illustrations do a great job of coaching you through the exercises.
If you are like me, then you might like the app too. Its called “The 7 Minute Workout” 🙂
https://itunes.apple.com/us/app/the-7-minute-workout/id653407949?mt=8
grant says
Good quick workout which includes a little grit! I prefer to do outside at local park instead of some stale gym. More fun in the rain (my sergeant used to say: ” if it ain’t rain’n, it ain’t train’n”).