For a long time, we have been in the lead when it comes to advertising the benefits of short training sessions.
Quick workouts, such as those listed in The Men’s health The 7-Minute Fat Burner Workout Program will allow you to maximize your workout time, using movements that can help you take steps toward a more athletic physique and serve as a building block toward more sustainable long-term fitness goals.
You may still be skeptical about how much you can achieve in such a short period of time. Sure, a few minutes is better than nothing—but what kind of progress can you actually make in less than 10 minutes? Are these legitimate muscle building sessions or are they simply a last resort when you can’t fit anything else into your schedule?
The bottom line is this: don’t underestimate the effectiveness of these 7-minute workouts. They are effective and can target areas you might not think you could hit in such a short amount of time. More importantly, quick programs like those in the 7 Minute Fat Burner Workout Program can provide a solid foundation for more advanced programs over time.
But if you’re still not sure how you can get in shape in just seven minutes, here are three ways a little time can help you get and stay fit.
3 Benefits of the 7-Minute Workout Structure
You CAN build both strength and muscle with short exercises
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In this fast-paced, multitasking world, short, no-nonsense workouts might seem like a modern adaptation to extreme circumstances and schedules. But the concept of fast, efficient training is far from new.
Low volume, high effort exercises have been around since the golden age of bodybuilding. One of the OGs of the 60s and 70s, Mike Mentzer, was known for his short workouts. For Mentzer and his “heavy duty” program, all it took was a set or two of all-out effort per muscle group just three times a week to get into a full workout. And this is a man who almost beat Arnold Schwarzenegger on the bodybuilding stage, so you know it was effective.
Mentzer is one of several examples of the effectiveness of short training sessions on building strength and size. Other athletes have spaced out their workouts for a few minutes during the day to devote to work. And there’s plenty of research to support the idea that these types of training can be nearly as effective for building muscle and strength as your traditional high-volume training program.
While shorter workouts may not be recommended for elite athletes and military personnel, seven-minute workouts are the perfect solution for everyday athletes with goals such as looking leaner and staying fit, energetic, and injury-free day in and day out.
Need to get in and out of the gym? Research has shown that when you eliminate distractions—meaning the phone, trips to the water fountain, extended rest periods, and even standing in front of the TV—a full strength-building workout can be accomplished in less than 15 minutes. So you are on the right track here.
You can train for fat loss with short exercises
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We cannot stress this enough: Your training goals should be focused on fat loss, not weight loss. To keep your workout healthy, you should be less concerned about what number is on the scale. What we want to achieve is sustainable fat loss, or rather, body recomposition, which is what you’ll see when you lose fat while maintaining (or even gaining) muscle mass.
However, we’ve also been brainwashed into thinking that in order to achieve this goal, fat loss methods require long, repetitive (ie boring) bouts on the elliptical, treadmill, or other cardio machines. We’re here to tell you that’s not always the case. More is not always better. Science confirms it: research published in American Journal of Human Biology In 2016, he convincingly showed that a person’s body can only burn so many calories per day, and that after reaching that upper limit, the capacity to burn calories decreases to zero.
For fat loss goals, seven minutes is actually a better method than long, drawn-out sessions. Over a long period of time, a seven-minute session should be enough to fine-tune your metabolism, which will promote muscle growth. Continue to progress to the point where doing multiple seven-minute workouts in a day becomes the norm, increasing your metabolism even more – contributing to further fat loss. And it will move you much more than you think is possible in such a short time.
No matter how efficiently you use your training time, it’s all for naught if you’re not on track with your nutrition. Without careful attention to diet, exercise is ineffective for fat loss. There are no ifs, ands or buts.
Short training sessions give you chances to master difficult techniques
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Having trouble with pull-ups or mastering an even more difficult movement like a handstand? Here’s an opportunity—just seven minutes—where you can work exclusively on the mechanics of any exercise you might struggle to do in longer workouts. What makes this such a great opportunity to improve your technique is that you’re not moving at a fast pace, but instead one that keeps you moving and improving as you get stronger and technically sound.
Strength expert Pavel Tsatsouline calls this “greasing the groove,” which means practicing a skill well below your maximum training level in the short term that will prepare you for an all-out maximal effort over time. This is the best way to learn and improve new skills.
One example might be using shorter reps, or even spreading your heavy-duty exercise throughout the day. Less fatigue means less breakdown, resulting in more reps over time and more gains without pain or fatigue.
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