Several weeks ago I shared that I had made up my mind to get better, not older. Wait a minute, let me change that… feel better, not older for as long as I can. I don’t even want to envision a future of me starring in one of those “I’ve fallen and I can’t get up” commercials.
I’ve been quite happy with my system of setting a timer and doing a series of exercises throughout the day. Feeling stronger and better got me all motivated to do some other things and I found a whole bunch of articles written about the 7 Minute Exercise Routine that was developed by scientists at McMaster University in Hamilton, Ontario.
I know what you’re thinking. What can you possibly do in 7 minutes that will actually make a difference for you? Well actually, a lot. This 7-minute routine is high-intensity circuit training using body weight. No weights, no other equipment – which means this program travels well, too. It also means… no excuses for me and maybe, for you. It is a fabulous routine for time-stressed individuals and the cost is about as good as it gets.
The program consists of 12 exercises you do for 30-seconds each with 10-12 seconds between each exercise. One set takes about 7 minutes. And, if you have some more time or want to do more, you can do two or three sets. That’s still only 21 minutes!
Because I’ve been doing the other exercise routine very similar to this but not on these time intervals, I can do three sets starting out. But, let me tell you, I know I’ve had a workout at the end of three sets – and yet, I did it in a very time efficient manner.
Another tool that has helped me out with this routine is downloading an app called The Seven Minute Workout. The exercises are all on there with the interval timers and some nice lady who tells you what exercise to do and what’s coming up next. You can adjust your sets and rest times if needed – especially if you’re just getting started. And then, you can work up to 30 seconds or more of exercise with 10-second rests. All in all, the anal Virgo side of me loves the app. It tells me what to do and then keeps a record of what I’ve done.
I do have a disclaimer – there are three exercises that I have modified for me. I do a modified push-up (on my knees) instead of a full push-up. Instead of doing a traditional crunch, I do something called a waist-cincher with a medicine ball or an eight- pound weight. And, instead of doing the push-up/rotation, I do a standing compression plank. These are doing great things but work for me where I am now and what I can physically do. My goal is to get that push-up/rotation thing going one of these days.
And, I’m also enrolled in a six-week online class about creating and implementing my personal fitness lifestyle plan. Doesn’t that sound great? – Actually creating a lifestyle plan to help you stay healthy. After I finish, I’ll tell you all about it because it could be just what you’re looking for, too.
And, next time I see you, if you say, “Girl, you are looking good. I know you must be feeling fine.” – I’ll be most appreciative. I’m pretty sure it’ll be true, too.
Just downloaded the 7 minute app on my mini ipad — going to try it later this morning and will let you know how it goes:) thanks Ann!
I really like it because of the time crunch and because I know that intervals are good for “fat” – most of which is hanging around my belly. I’m working on it!