The Fitness Way to a 7- Minute Workout a Day

The Fitness Way to a 7- Minute Workout a Day

Dr.Neeraj Mehta profile Authored by Dr.Neeraj Mehta on 4 Jun 2015 - 12:36.


Time and health are two precious assets that are not recognized or appreciated until they have been depleted. As Martial artist, Bruce Lee said, “We all have time to spend or waste and it is our decision what we do with it, but once passed, it is gone forever”. How very true…

If you can set aside seven minutes/day for your fitness, which is not even 1% of your entire day, you could do wonders for your life, health and fitness. Be it for the shortest time, but exercising every day, is still as essential as food is to the body.

In today’s fast paced lifestyle, many struggle to find time to care for their health and fitness. It gets really difficult at times to follow a 40- 50 mins workout routine everyday. But at the same time, forgoing exercises can prove to be very costly, considering the health conditions that it leads to. A “7-minute workout” therefore, is one of the best ways to maintain your fitness, if you are constrained for time.

What 7-minute exercise can do :

  • Improve muscle toning, cardiovascular endurance, and encourage fat loss.
  • Increase the energy level throughout the day.
  • Improve blood circulation, releases stress and anxiety
  • Increases flexibility to do your daily work (office and household chores)

This is best for those who lack any kind of physical activity. In a short duration workout, the level of intensity plays an important role. More exercise and low rest ratio will lead to better results. These small quick workouts enhance metabolic process, improve hormonal balance, calm the mind and help stay fit. These are good for both males and females.

The right work-out intensity and the right diet provide best results. You can increase your intensity by cutting down your resting period between the exercises or by increasing number of repetitions and the weights. Alongside, maintaining the right balance of carbohydrates, proteins and fats are as important too.

Therefore, to understand your intensity or fitness levels, start your fitness routine gradually, but try to push your limits.

Short duration workouts:

Fitness Fusion Workout: is a combination of different workout forms like core strength, muscular strength, body balance, speed, agility, endurance and more. It is a combination of various activities like Yoga, Extreme Body stretch, Pilates, Spinning, Circuit Training, Boot Camp, Zumba, Body Weight Training, High Intensity Cardio, Kick boxing, Fun n Run, Step / floor Aerobics and anaerobic.

Hit n Fit (High Intensity Training) / Functional Training: Hit n Fit workout is an effective way to be fit with challenges to practitioners. But anyone can do it with slight modification. It is a fitness program that combines a wide variety of weight resistance training and functional movements. It includes a lot of body weight training, free hand exercises like pushups, pull-ups, squats, weightlifting, high jumps, gymnastics, running, rowing amongst few others.

Power Yoga: The best possible way to increase strengthening, flexibility and lubrication in the muscles and body is power yoga. It involves extreme stretching routine to increase the level of flexibility and tone up the muscle which enhances the coordination in muscles (one of the main concepts of fitness). Incorporating yoga dynamic stretching and static stretching routines helps to stretch the specific part of your body that is less flexible, going to the extreme level for pelvic and hamstring regions.

Pilates Workout: is a body conditioning routine that helps in building flexibility, endurance and strength in the legs, core, hips, arms and back. It concentrates on breathing, developing a strong core or center, improving coordination, balance and pelvic alignment. Intensity can be increased over time as the body gets conditioned and adapts to the exercises

Sample Workout:

High intensity “7 minute workout” is the best warm-up exercise proven to be the safest warm-up. In a 7-minute workout, the following exercises must be included (no weights) to enhance the fitness level:

  • Jumping Jacks
  • Mountain Climbing
  • Pushups
  • Spot Run
  • Floor Crunches
  • Jumping Squats
  • Wall Squats
  • Twisting Crunches
  • Surya Namaskar
  • Triangle (dynamic Stretch)
  • Alternate Lunges
  • Burpees
  • Leg Cycling 
*Disclaimer: This is not medical advice. The content is for educational purposes only. Please contact your doctor for any health care issues.