Do you avoid working out because you simply can’t make the time? Well, we are about to squash that excuse!
Any workout is better than none — and that comes straight from Harvard!
“Some research suggests that Americans could avoid weight gain by burning just 100 more calories a day—an extra 15 minutes of walking would do the trick,” Harvard Medical School reported.
Well, we’ve found a really simple way to rack up those 15 minutes each day. Not only will you bank some cardio, but it incorporates some pertinent strength training, too. Oh, and it’s really fun!
It’s an app called the 7 Minute Body Fitness Exercise. That’s right, it takes seven minutes to complete this workout. And if you still grapple with when and where you’re going to fit it in — it’s available on your iPhone and iPad so it basically goes anywhere with you.
Its eight-bit design is whimsical and a total throwback to our old Mario Bros. days. The eight-bit, animated character demonstrates the moves so you can follow along while the light, playful music will keep your head in the game for those long seven minutes.
You’ll do 12 different exercises for thirty seconds each, with a ten-second break in between. The moves include jumping jacks, wall sits, push-ups, ab crunches, triceps dips, planks, and high knee runs. There is a pause button if you feel the need to take a brief breather, but the goal is to keep your heart rate and body moving for the duration.
You can choose between three coaches, each mimicking a different celebrity voice: Arnold (Schwarzenegger), Matt (McConaughey), and Kate (Beckinsale). They toss out encouraging, motivating comments throughout the workout and quippy phrases that may throw off your balance with a giggle.
Tackle this seven-minute workout once in the morning and once in the evening on each weekday and you’re up to 75 minutes. Couple that with a 15-minute walk, jog, yoga, swim, skip, or other exercise once a day, five days a week, and you hit the recommended 150 minutes of minimum exercise. Those 150 minutes are what you need to lower risk of heart disease, per a study by the American Heart Association that corroborates federal fitness recommendations.
“Ten minutes at a time is fine,” per the CDC.
The point is, don’t bypass any movement at all because you don’t think you have 30 minutes, an hour, or longer to commit. Give seven minutes, ten minutes, or fifteen minutes anytime you can spare. As they say in What You Can, When You Can, it all adds up!