7 Minute Workout

In 2013 The New York Times wrote that a new workout put all of the latest workout guidelines into place.

“In 12 exercises deploying only body weight, a chair and a wall, [the 7 minute workout] fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.”

7 minute image

“The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.

I’ve used the 7 Minute workout in class, usually splitting the students into groups and setting one group a separate task while their peers go through the 7 minute workout. I then switch the two groups over. To go with the workout I created a playlist in Garageband that acted as a timekeeper for us while working out.

The playlist has 12 songs, each lasting 30 seconds each. There is a 5 second game in between to allow for transition to the next exercise. There is also a ‘5,4,3,2,1’ countdown before each exercise to let you know that you are ready for another 30 seconds of maximal exercise.

You can download the (original version) track from here or listen to it here. You can also check out The New York Times own version of an app which you’ll love if the thought of exercising to a metronome is your thing. This highlights why I felt the need to create my playlist!

The joy of having created this in Garageband means that now I have the template in place making it easier to switch out tracks when they start to sound a little dated. I’m now planning an 80’s music version.

Note also that iTunes has a free 7 Minute Workout App AND that this week The New York Times wrote about the Advanced 7 Minute Workout.

*** Latest Mix – Updated in April 2015***

You can suggest songs to be added to my next 7 Minute Workout Mix – the 80’s music version at this link.


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