By Thomas Najar
Key to any fitness program is consistency. It's far more beneficial to do a small amount of exercise every day than a big chunk every few days. Regularity turns into habit. When an activity is done habitually, it requires less willpower to get off the couch and go do the thing.
People often think change requires big innovation. The bigger the change, the more drastic and dramatic the plan of action required. This isn’t always true. Small actions, repeated day after day, can yield substantial results in the long run.
Thankfully, there's an approach to fitness that makes it easy to do a small amount of highly effective exercise in a ridiculously short amount of time. High-Intensity Circuit Training (HICT) combines aerobic and resistance training to burn fat, lose weight, and improve strength and endurance. The best part is you can do a full workout in only 7 minutes!
HICT was originally designed to offer busy professionals an exercise program that could improve their energy. Lack of exercise leads to fatigue and disengagement. Aerobic and resistance training were prioritized for their ability to improve energy, but traditional approaches are time-consuming and require special facilities and equipment. HICT can be done quickly and easily; busy travelers can work out in a hotel room without having to search for a gym.
Eight to twelve exercises are performed for 30 seconds each, enough time to complete 12 to 20 reps. The exercises alternate between upper and lower body muscle groups, and between high and low heart-rate/intensity. 30 seconds or less of rest time in between exercises maximizes metabolic impact and efficiency by minimizing total time taken for the entire routine. The goal with rest is incomplete recovery. All of this combines to provide a full body workout that includes both resistance and aerobic training for maximum benefit in the shortest amount of time.
Several years ago, the New York Times published an example routine of HICT and provided a companion app. The app walks you through 12 exercises with a timer and voice prompts that guide you the whole way. The full routine runs seven minutes and can be done once or repeated 2-3 times depending on your needs and fitness level.
Though HICT may not deliver the absolute strength and endurance of more traditional aerobic and resistance training, it's hard to top the value from this approach. Plus, at only seven minutes, the excuse of not having enough time to exercise gets thrown out the window! It's also a great place to start for beginners, though you should always consult your physician before starting any new exercise program. If you’re looking for an exercise program you can do at home that yields a ton of benefit in a short amount of time, and is backed by science, a 7-minute High-intensity Circuit Training program may be just right for you!
Check out the links below for details on sample workouts and the science behind HICT.
The Scientific 7-Minute Workout
For a 7-Minute Workout, Try Our New App
HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment