Most of us think that spending hours on the treadmill–even at a leisurely pace–will immediately burn off the calories from that slice of cake we ate last night. Unfortunately, the results aren’t so fast. Yes, hours of cardio will burn calories, but who really has time for that? We all live busy, hectic lives, which never seem to allow for an hour workout (forget about anything longer). The good news is that new research is now suggesting that just seven minutes can help with fat loss and to improve overall health. Sounds promising, right? It is; the only catch, though, is that these seven minutes are extremely intense, based on a workout routine called high-intensity circuit training (HICT). If you are looking to shorten your workout, yet still gain maximum results, HICT is worth a try. Many of us don’t have time to spend hours in the gym and might not even have the money to spend on hefty gym membership fees or expensive home equipment. This workout routine can be done in a short amount of time just about anywhere, which is a convenient and cost-effective solution. Just seven minutes (not in heaven, but definitely bringing you closer!) can be the key to weight loss, improved health, and fitness.

1. How to Get a Full Hour’s Workout in 7 Minutes
Most of us think that spending hours on the treadmill–even at a leisurely pace–will immediately burn off
the calories from that slice of cake we ate last night. Unfortunately, the results aren’t so fast. Yes, hours of
cardio will burn calories, but who really has time for that? We all live busy, hectic lives, which never
seem to allow for an hour workout (forget about anything longer). The good news is that new research is
now suggesting that just seven minutes can help with fat loss and to improve overall health. Sounds
promising, right? It is; the only catch, though, is that these seven minutes are extremely intense, based on
a workout routine called high-intensity circuit training (HICT).
If you are looking to shorten your workout, yet still gain maximum results, HICT is worth a try. Many of
us don’t have time to spend hours in the gym and might not even have the money to spend on hefty gym
membership fees or expensive home equipment. This workout routine can be done in a short amount of
time just about anywhere, which is a convenient and cost-effective solution. Just seven minutes (not in
heaven, but definitely bringing you closer!) can be the key to weight loss, improved health, and fitness.
Out With the Old, In With the New
The traditional workout routine that most of us are used to consists of cardiovascular training followed by
resistance training, a few times per week. As recommended by The American College of Sports Medicine
(ACSM), 150 minutes of moderate-intensity aerobic activity should be done each week, for about 30-60
minutes per session. As for resistance training, the ACSM suggests two to four sets of 8-12 repetitions for
each major muscle group at moderate intensity. In order for the muscles to recover properly, they also
suggest two to three minutes of rest between each exercise.
This may be the conventional way that we are used to working out, which is still effective. However, the
same effects of that workout can also be accomplished in under ten minutes!
The whole idea of HICT is that it uses no machines, no weights, and nothing more than your own body
weight. Using your body weight is an extremely effective way of performing resistance training, forcing
you to exert your muscles in natural ways to hold yourself up in a variety of challenging positions. This
workout routine combines both aerobic and resistance training, all within seven minutes of intense
exercises fit for any lifestyle.

2. Amazing Results – In Just Seven Minutes!
The mix of cardiovascular and resistance training makes this workout extremely effective at raising the
body’s metabolic rate. Not only are calories burned during the workout, but your raised metabolism will
be maintained for up to 72 hours following the exercises, which allows your body to continue burning up
calories long after the workout. This circuit will allow for increased heart rate, metabolic increase, and
will build strength and muscle, all of which acts to further boost calorie burn and fat loss.
There are wonderful health benefits to this type of workout besides fat loss and calorie burn. HICT
elevates the heart rate, which makes the heart stronger and can help with health issues such as heart
disease, raised blood pressure and high cholesterol. This workout routine can also decrease insulin
resistance, which can help reduce the risk of type-2 diabetes.
The Routine
Each exercise is performed for 30 seconds, and alternates between working the large muscles in the upper
body and then the lower body muscles. The order and number of exercises is crucial. This workout
routine should consist of 9 to 12 exercises.

3. In between the intense exercises, there is only a 10 second rest period until you switch to the next move.
Depending on how much time you have, this series of exercises can be done once, or repeated in two to
three circuits.
When one muscle is working extremely hard, it gives the opposing muscles a chance to rest. An example
of this is a squat, which works the lower body and would then be followed by a push-up, working the
upper body.
Each exercise should be performed at your maximum intensity, but always in proper form, with very little
rest in between for a powerful, extreme workout routine.
Keywords : fat loss, workout routine, Cardio, Fitness, cardio workouts, motivation and exercise
Read More : http://www.leanonlife.com/how-to-get-a-full-hours-workout-in-7-minutes/