Not long ago I was asked by Womens Health Magazine whether I thought the ‘7 Minute Workout’ lived up to its reputation of being a killer fat burning workout. Often we are dazzled by quick exercises regimes that tend to overpromise and underdeliver – ‘6 minute abs’ springs to mind, as does empty promises of getting ‘fitter, skinnier, healthier’ in ‘just 3 minutes per day!‘ (shouted in an overly emphatic American accent).
If you haven’t heard of the ‘scientific 7 minute workout’ it is simply this; a series of 12 bodyweight exercises that are performed for 30 seconds with a 10 second transition (see pic below)
Now I certainly agree that there are some benefits to conducting this workout, however the claims made by the researchers are rather inflated. This routine may work if you are someone who is completely new to exercise, however the honeymoon period of training, whereby a beginner gets results from doing anything will be short lived.
Unless you are using heavy loads (ie weights) and know how to take yourself to a dark and horrible place (ie you have the psychological ability to push yourself to a 10/10) it is doubtful that a routine such as this will create the correct dose response needed to get results.
Lets look at an alternative: The 5 x 5 Fat Blasting Complex
This is one of my all time favourite workouts, and will offer a quick yet effective overall body sweat session!
The 5 x 5 Fat Blasting Complex is as exactly as it sounds; it consists of 5 compound exercises performed for 5 repetitions repeated 5 times. Sounds easy, but do not be fooled by the simplicity of this session – it packs a punch!
Not only will this workout blast fat and leave you dripping in sweat, but it will also improve your overall strength and conditioning (which means a lean, tight and fit body!) The 5 x5 Fat Basting Complex is one of the most effective and time efficient ways to get lean without spending loads of unnecessary time on the cardio equipment.
Unlike other ‘at home, 7 minute’ work out plans the 5 x 5 Fat Blasting Complex will get you results. The 5 exercises: Deadlift, Squat, Lunge, Squat Press and Renegade Rows are compound, ‘bang for your buck’ exercises that not only torch calories but also turn on your ‘fat burning potential’. Every major muscle group in the body is utilized and targeted.
The crucial element however is choosing the correct load (or weight) to be used. Pick a weight that is heavy enough that you can only just manage to get 5 repetitions of each exercise with. If the weight is too light, you will not create the correct intensity needed to make change.
To perform the workout:
After a thorough warm up start at with the Deadlifts and do 5 repetitions and then move immediately onto the Squats, and so on until the end. Only then do you get a strict break of 60 seconds. The transition from exercise to exercise should be done quickly, and at no point are the weights allowed to touch the ground. Try to hang on for the whole set. Repeat for a total of 5 times.
3 – 5 rounds 5 rounds
DB Deadlift x 5 DB Deadlift x 5
DB Squats x 5 DB Squats x 5
DB Lunges x 5 DB Lunges x 5
DB Squat Press x 5 DB Squat Press x 5
DB Bent Over Row x 5 DB Renegade Row x 5
60 – 90second rest 60 seconds rest
Cool down at the end of the session with some light stretching and mobilizing. Perform this workout 4 – 5 times per week (for optimal fat torching results add 1-2 sessions of HIIT or high intensity interval training)
If you are up for the challenge give it a go and let me know what you think!
PS make sure you go and grab a copy of this months Womens Health magazine!
Nardia is the no BS Fitness Business Mentor for badass women like yourself.
She is the Filex Presenter of the Year 2018/19, Fitness Network Personal Trainer of the Year 2014, named as an Australian Institute of Fitness Legend, course creator, international presenter and part time comedian (in her lounge room).
She loves helping Female Fitness Professionals claim their fitness legitness.
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