2. Invention Invented by
Brett Klika and Chris Jordan
At the Human Performance
Institute in Orlando, FL.
Developed so that clients could exercise without investment in time or
equipment especially when traveling
Article published in health and
fitness journal in June 2013
http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx
Based off reacherch at
University of Leeds in 1953 on
circuit-style training
3. Why it works Seven minute workout is a example
of high intensity circuit training(HICT)
http://www.womenshealthmag.com/fitness/the-truth-about-the-7-minute-workout
http://www.builtdaily.com/high-intensity-circuit-training/
http://exercise.about.com/od/exerciseglossaryterms/g/High-Intensity-Circuit-Training-Definition.htm
http://sportsmedicine.about.com/od/anatomyandphysiology/a/VO2_max.htm
http://www.ntnu.edu/news/2013-news/fit-in-twelve-minutes
http://fitness.mercola.com/sites/fitness/archive/2013/05/24/7-minute-workout.aspx
http://fitstar.com/wp-content/uploads/2014/06/mitochondria4.jpg
HITC works because
Why seven minute workout HICT
• Shorter exercise time allows for
100% effort
• After burn effect burns calories
after exercise is finished
• Increases max oxygen intake(VO2)
• Reduces insulin sensitivity
• Utilizes white mussel fibers
releasing Human growth hormone
• It Can be done in little time
• Alternates between strength
training and exercises that up heart
rate
• Alternates between muscle groups
High intensity training signals
mussels more midrocandra,
increased number of midrondica are
responsible for increased endurance,
strength, calorie burn, and increased
VO2
4. Why exercise
Exercise has many benefits, here are some of the top reasons to excrsize
• Burns calories
• Prevents obesity, high
cholesterol, and type 2
diabetes
• Increases energy
• Makes it easier to sleep
Cognitive benefits
Exercise can:
• increase focuses
• improve mood
• prevent depressionhttp://greatist.com/fitness/13-awesome-mental-health-benefits-exercise
http://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20048389
http://www.forbes.com/sites/jennifercohen/2012/05/08/6-ways-exercise-makes-you-smarter/
Non physical
• Its fun
• It’s a healthy social activity
• Can improve self confidence
and body image
• improve impulse control
prevents cognitive decline
• increases intelligence
• boost creativity
• Reduce stress
5. IntervalTraining
“interval training is alternating bursts of intense activity with intervals of lighter activity” mayo clinic
http://www.mayoclinic.org/healthy-living/fitness/in-depth/interval-training/art-20044588
http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_r=0
http://www.livestrong.com/article/333939-circuit-training-vs-interval-training/
http://greatist.com/fitness/complete-guide-interval-training-infographic
http://fitness.mercola.com/sites/fitness/archive/2013/06/21/interval-training.aspx
7 minute workout
Uses interval training, 10 second
rests, and exercises that alternate
between different exercises
provide intervals
Benefit's of interval training
• All the benefits of high intensity circuit training
• Decreases soreness and makes exercise less painful
• WHY: Rest intervals allow muscles to remove waist
products, like lactic acid produced by muscles during
exercise
• Lets you build up intensity of exercise
• EXAMPLE: if you walk for 30 minutes a day, you can up the
intensity of that workout by running for 1 minute bursts the
first week then 2 minute burst the second week
• Uses both aerobic and anaerobic exercises
• Burns more fat then regular workout
• WHY: interval training release enzymes that break down
fat
Interval training vs HICT
• HICT uses different exercises interval training just
modulates intensity of one exercise
6. 7 minute workout meets Fitness Guidelines for adults
Adult Exercise guidelines
• 2 hours 30 minutes moderate aerobic exercise +
strength training 2 days per week
• OR
• 1 hour 15 minutes of high intensity excersie + muscle
strengthening two days a week
• OR
• A mix of moderate and high intensity exercise +
strength training two days per week
http://www.cdc.gov/physicalactivity/everyone/guidelines/ http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx
IF 7 minute workout is done 7
times a week that’s 49 minutes
of aerobic and strength training
Which doesn't meet guidelines
3 sets of 7 minute workout are
recommended, for a total time of
21 minutes, that’s 147 minutes of
high intensity and strength which
meets guidelines for adults but
not kids
The benefits of HICT like
the after burn effect may
make it preferable to
standard workouts
But not for kids and teens
8. Jumping Jacks
Exercise number 1
Muscles Exercised
• Calves
• Hip Abductors
• Hip Adductors
• Shoulder Abductors
• Shoulder Adductors
• Core
Jumping jacks are great cardio
http://greatist.com/fitness/cardio-bodyweight-exercises http://www.livestrong.com/article/434676-what-muscles-do-jumping-jacks-work/ http://angrytrainerfitness.com/2012/05/top-10-easy-ways-to-burn-100-calories/
30 seconds of
jumping jacks burn
5 cals
Jumping jacks
release lots of
endorphins
Muscles worked by jumping jacks
jumping jacks video
9. Wall sits
Exercise 2
Muscles worked
• rectus femoris
• quadriceps
• hamstrings
Mussels worked by wall
sits
Wall sits are isometric exercises, which means
they only strengthen muscles in one position
http://www.livestrong.com/article/482849-how-many-calories-do-wall-sits-burn/
http://healthyliving.azcentral.com/muscles-used-during-wall-sits-3749.html
Wall sits burn 2.5 cals in 30 sec
Wall sits video
11. Abdominal crunches
Muscles worked during crunches
• rectus abdominis(six packs)
• Obliques
• Transversus Abdominus
http://healthyliving.azcentral.com/muscles-responsible-abdominal-crunches-5567.html
http://www.fitclick.com/exercises_Crunches?eqID=21#.VF-PHPnF9ps
1.7 cals burned in 30 seconds
abnormal crunch video
Sit ups can
improve
balance
12. Step-ups onto a chair
Muscles used
• quadriceps
• gluteal
• Hamstrings
• abdominals
http://www.livestrong.com/article/467074-lunge-vs-stepup/
http://healthyliving.azcentral.com/step-exercise-using-chair-13339.htm
http://www.sparkpeople.com/resource/calories_burned.aspl
8 cals burned in 30 seconds
Compound Exercise
13. Squats
Muscles used in squats
• Quadriceps
• Glutes
• Adductors
• Calves
• Hamstrings
• Hip Flexors
• Abs
A compound
exercise
Abs
http://www.livestrong.com/article/328228-target-muscle-area-for-squats/
http://www.livestrong.com/article/313995-calories-burned-during-squats/
7.2 Cals burned in 30 seconds
14. Triceps dips on a chair
Muscle Used
• Triceps
• Deltoids
• Pectorals
• Abdominals
Basic body weight exercise
http://www.popsugar.com/fitness/How-Do-Triceps-Dips-1055754
http://healthyliving.azcentral.com/muscles-dips-work-out-7632.html
Mussels used in triceps dips
triceps dips video
Cals used in 30 seconds: 1.98
16. High knees running in place
http://www.inmotionlife.com/high-knees/
http://homegym-exercises.com/high_knees_in_place.html
A cardio exercise
Mussels used
• Shins
• Abductors
• Adductors
• Hamstrings
• Rectus Abdominis
• Glutes
• Calves
• Quadriceps
Muscles used in high knees
running in place
Calories burned in 30 seconds: 3
knee running in place
18. Push up and rotation
Mussels used
• Side Shoulders
• Biceps
• Transverse Abdominus
• Triceps
• And mussles used in
regular push ups
https://www.skimble.com/exercises/2235-push-up-and-rotation-how-to-do-exercise
-----------------------------
Calories used in
30 seconds
estimated based
on normal push
ups: 2.3
19. Side planks
Muscles used
• transversus abdominis,
• rectus abdominis, obliques
• quadratus lumborum.
• gluteus medius and
• gluteus minimus
• adductor muscles
• gluteus maximus
• quadriceps
• hamstrings
http://healthyliving.azcentral.com/muscles-side-plank-elbow-work-4709.html
http://www.fitclick.com/exercises_Side_Plank?eqID=768#.VIT3TjHF9ps
Muscles used during
side plank
side planks
Cals burned during side
planks: 3.4
20. Total calories
* Please note that all calory amounts are based on a 150 pound person
jumping jacks: 5
Wall sits: 2.5
Push ups: 2.3
crunches: 1.7
Step up: 8
Squats: 7.2
triceps dips: 2
Planks: 2
Running in place: 3
Lunges: 4.6
Push up and rotation: 2.3
Side planks: 3.4
Total: 44 cals
Times 3: 130 cals
Keep in mind
• HICT holds many benefits beyond calorie burn
• Each pound of muscle burns an additional 10 cals per day
• The after-burn effect can burn many more calories, after
exercise is completed
• EXAMPLE: a 45 minute workout that burns 420 cals will
continue to burn 190 extra cals in the 14 hours afterwards
A calorie is the energy needed to raise the temperature of 1
gram of water through 1 °C
21. Controversy
“People like controversy because that's what sells”
Miley Cyrus
http://www.brainyquote.com/quotes/quotes/m/mileycyrus454273.html?src=t_controversy http://domesticity.gawker.com/seven-better-7-minute-workouts-1650392763 http://www.askmen.com/sports/bodybuilding/the-7-minute-
workout.html http://www.hindawi.com/journals/bmri/2014/191797/ http://www.stack.com/2013/11/15/7-minute-workout/
Many articles challenge the 7 minute workout saying it is useless
• CLAIM: 7 minutes isn't long enough to see reported benefits
• REFUTE: the 7 minute workout isn't 7 minutes its meant to be repeated 3 times for a
total of 21 minutes
• CLAIM:The 7 minute workout isn't scientific, since it haven't been tested
• REFFUTTE: the 7 minute workout just a example of a HICT routine HICT has been
studied
• CLAIM: the 7 minute workout is more effective then a hour of cardio
• REFFUTTE: the 7 minute workout only burns 44 cals, and a hour of running burns 540
cals. Plus the 7 minute workout is mostly strength training which means it is totally
different from running
22. What I did
I incorporated exercise into my life and got in shape
Started out doing
7 minutes
Worked up to
doing 21 minutes
7 minute workout
6 times a week
(I missed few
weeks)
Apps I used
I did a interval training
running program 3 times a
week
My final fitness score is 49 which is above avridge
I used different HICT workouts
