The 7 minute HIIT workout is an easy and effective way to start incorporating HIIT into your exercise routine specially for beginners. It is said that 7 minute HIIT workout is designed 0r can be a good option for people with busy schedule and is considered a quick way to get some physical activity when you don’t have a lot of time.
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| 7 Minute HIIT Workout For Beginners With Modifications |
Benefits of HIIT
HIIT is a time-efficient way to get in shape. Because it is a high-intensity workout, it can burn more calories in less time compared to traditional steady-state cardio. Studies have shown that people who incorporate HIIT into their exercise routine tend to lose more fat and gain more muscle compared to those who only do steady-state cardio.
7 minute HIIT workout for beginners with modifications:
Here is a 7 minute HIIT workout for beginners with step by step instructions. It includes five exercises that will get your heart rate up and work your whole body.
Jumping Jacks (30 seconds)
Start standing with your feet together and your hands at your sides.
Jump your feet out to the side and raise your arms above your head.
Jump your feet back together and lower your arms.
Repeat for 30 seconds.
High Knees (30 seconds)
Start standing with your feet hip-width apart.
Bring your right knee up to your chest, then your left knee.
Repeat as quickly as you can for 30 seconds.
Push-ups (30 seconds)
Start in a plank position, with your hands and toes on the ground.
Lower your body towards the ground by bending your elbows.
Push back up to the starting position.
Repeat for 30 seconds.
Plank (30 seconds)
Start in a plank position, with your hands and toes on the ground.
Keep your core engaged and hold this position for 30 seconds.
Squats (30 seconds)
Start standing with your feet hip-width apart.
Lower your body by bending your knees and sitting back.
Push back up to the starting position.
Repeat for 30 seconds.
Rest for 30 seconds between each exercise and repeat the whole circuit for a total of two rounds.
Modifications for beginners:
If you are new to HIIT or have any health concerns, here are some modifications to make the workout easier:
Reduce the time: Start with 15 seconds of work and 15 seconds of rest instead of 30 seconds.
Use modified push-ups: Instead of doing a full push-up, you can do push-ups on your knees or against a wall.
Reduce the number of rounds: Start with one round and work your way up to two.
Take breaks as needed: If you need a break during the workout, take one. The most important thing is to listen to your body.
How many calories are burnt by a 7 minute hiit workout?
The number of calories burned during a 7-minute HIIT workout will vary depending on a number of factors, including your body weight, age, gender, and fitness level. Generally, however, a 7-minute HIIT workout can burn anywhere from 100 to 200 calories, depending on the intensity of the workout and the exercises performed.
It's important to note that high-intensity interval training (HIIT) has been shown to boost metabolism, leading to greater energy expenditure even after the workout is over. Also, HIIT increases after burn effect which is known as EPOC (Excess post-exercise oxygen consumption) effect. This is the amount of energy required to return the body to its resting state after exercise. EPOC effect increase metabolism for an extended period after the workout. So, you can burn calories even after the workout ended.
It's also important to remember that calorie burn is just one aspect of a workout. While the number of calories burned during a 7-minute HIIT workout may not be as high as a longer, steady-state cardio workout, the benefits of HIIT, such as improved cardiovascular fitness and weight loss, are still significant.
How much 7 minute hiit workout is effective for beginners?
The effectiveness of a 7-minute HIIT workout for beginners will depend on the individual's starting fitness level and goals. For beginners who are new to exercise or are looking to ease into a more intense workout routine, a 7-minute HIIT workout can be a great starting point.
The 7-minute HIIT workout provides a brief but intense workout that can help beginners to build endurance and increase cardiovascular fitness. It can be also used as a warm-up before a longer workout. Additionally, it can help beginners to become familiar with the concept of HIIT, which involves short bursts of high-intensity exercise followed by periods of rest.
It's important to note that the American College of Sports Medicine recommends that adults engage in at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. A 7-minute HIIT workout is not enough to cover this recommendation but it can be a great way to supplement other exercise and fitness activities, such as a 7-minute workout in the morning and a longer workout later in the day.
As a beginner, it's important to start with a 7-minute HIIT workout and then gradually increasing the duration and intensity as your fitness level improves. For example, you can start with 1 round of the 7-minute HIIT workout and then increase to 2 rounds or add more exercises, as you feel comfortable.
Conclusion:
HIIT is an efficient way to get fit, low burn calories, enhance cardiovascular and overall fitness. The above mentioned HIIT workout is very beneficial if the beginners incorporate it into their exercise routine. It includes five exercises that will work your whole body, and it can be done anywhere with minimal equipment or without equipment at home. Remember to start with modifications if needed and listen to your body throughout the workout. As you become more comfortable with HIIT, you can increase the intensity and time of the workout. Incorporating HIIT into your exercise routine can lead to weight loss, improved body composition, and better cardiovascular fitness. So, give it a try and definitely you will find the best results for yourself.
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