Links on this website may lead you to a product or service that provides an affiliate commission to the owner of this site should you make a purchase. In no way does any affiliate relationship ever factor into a recommendation, or alter the integrity of the information I provide. 10% of all income made by The Healthy Tomato is donated to KidsGardening.org to support better nutrition for our youth.
Lose Weight and Get Fit with These Quick and Effective Workouts You Can Do at Home Without Any Needed Equipment
We all use excuses that will save us from the agony of having to exercise. Not enough time is usually our #1 excuse. Well, you can take that excuse off your list because these high-intensity exercises can be done at home in as little as 7 minutes with absolutely no equipment.
We can all fit 7 minutes into our schedule, right?
High-Intensity Interval Training or HIIT has been shown to be extremely effective at burning calories and because it increases the body’s metabolism it will continue to burn calories long after your workout.
Not only that but a systematic review and meta-analysis that included 17 studies concluded that HIIT is much more effective at improving cardiorespiratory health than moderate intensity continuous training (MICT) otherwise known as the dreaded 30- 60 minutes on the treadmill.
According to an article in the Journal of Obesity HIIT can decrease abdominal and subcutaneous body fat. The article also discussed how HIIT significantly lowers insulin resistance and results in skeletal muscle adaptations that enhance skeletal muscle fat oxidation and improved glucose tolerance. Basically, improves our body’s ability to lose weight and get toned. Now that’s what I am talking about!!
Walking on that treadmill for 30 – 60 minutes is not nearly as effective and who wants to be on a treadmill for more than 5 minutes. YUK!! I would rather go to the dentist..
I must warn you –
These HIIT exercises are not easy. They push you really hard but that is why they are so effective at torching calories and ultimately that belly fat we so desperately want to get rid of. They also use your own body weight which builds muscle and increases strength. On a discomfort level, I would say you should be at around an 8 on a scale of 0-10 but remember it is only 7 minutes of discomfort.
I would highly recommend an app as it keeps count for you and will provide you with direction on your form to ensure you are doing the exercises right and decrease your risk of injury.
I use 7-minute workout by Leap Fitness Group, but I think it is only for Android. If you search 7-minute workout you will find countless apps. Find one that is rated well and try it. Also, check out Johnson and Johnson 7 Minute Workout. Much more customizable with options for music, “like” or “not like” kind of like Pandora music but for exercises, so you can build your own program. I actually just stumbled on it trying to find some apps to recommend and I am excited to try it out tomorrow. I quit looking because there were so many and most (except Johnson and Johnson 7 Minute App) all seemed pretty much the same. If you all would like a review of the different 7 Minute apps let me know and I can add that later.
OK, so are you ready to get started?
Take the time to CHANGE INTO SOME GYM CLOTHES. This not only makes it easier to move but it also gets you pumped up and ready to totally KILL IT!!
1. First thing is to decide WHEN you are going to do your 7-minute workout. You always brush your teeth the same time every day, right? Probably when you get up in the am and when you go to bed? This should be the same way. Associate it with something you are already doing. Put it on your calendar and set a reminder to go off. This is not a habit YET.. so you will need to be consistent and make sure you don’t put it off. Remember it is only 7 minutes..
2. WHERE: There should be enough room to move around and make sure there is a little bit of free wall space (for the wall sit exercise). If it is not carpeted I would suggest a yoga mat. A chair or step stool may also be good for the step ups.
3. Remember what they say- abs are made in the kitchen. You will want to combine this new 7 Minute HABIT with changes to your diet (unless you are already doing everything right). There is evidence to show that combining intermittent fasting (more on that later) and HIIT is a very effective combination to burn calories and shed fat. But just by DECREASING OVERALL INTAKE OF CALORIES and this 7 Minute Workout approach you can see some significant changes in your body and in the way you feel. Check out my article about The Mediterranean Diet and see why you may want to incorporate this into your healthy lifestyle.
REMEMBER– IT IS ONLY 7 MINUTES.