A couple of years ago the fitness world was flooded with articles about an amazing 7 minute scientific workout that was the most effective way to lose weight and did not involve long periods of cardio exercise such as running and cycling.
This was all triggered by an article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal.
The article provided an ordered list of 12 exercises which if performed according to their guidelines would be the most effective method for losing weight.
How does it work?
The scientific workout uses a technique known as HIIT (High Intensity Interval Training), where the participant works out a maximum intensity for a short burst of time on an activity, followed by a very short break before moving onto the next activity which is also performed at maximum intensity.
It has been proven that HIIT training is the most effective method for weight loss as it produces molecular changes in muscles that are comparable to that of long periods of low intensity exercise such as jogging. This means you can get the same level of effect from a short 7 minute workout as you would from an hour of jogging.
In the original article participants are advised to perform the following 12 exercises for 30 seconds at maximum intensity, followed by a 10 second rest before moving onto the next exercise:
It should take approximately 7 minutes to complete all 12 exercises in this circuit.
This led people to claim that to get the benefits from the scientific workout you only needed to workout for 7 minutes a day. However, they missed the vital part of the puzzle in that you need to perform this circuit 2-3 times for maximum effect, with 3 times being the optimal amount.
This means that the scientific workout should actually be a 21 minute daily routine for weight loss.
This workout is not for the weak minded either, it will push your body to a level of discomfort but that is what makes it such an efficient workout. Ask yourself this question, would you rather exercise for just 21 minutes a day to see dramatic weight loss or spend hours out jogging for the same benefits.
We know which method we prefer.
Why not give this scientific workout a try for the next week and see how much weight you can lose.