This 7-Minute Workout Will Deliver Maximum Gains in Minimal Time
With more new evidence suggesting the minimal effective dose for training is far less than we originally thought, and our workloads and responsibilities continuing to mount, a 7-minute workout may seem like an attractive training option.
This workout from MH fitness director Andrew Tracey will deliver the hypertrophy results and tick all the boxes without a second to spare.
Does the 7-minute Workout Actually Work?
'Although we're huge fans of time savvy, minimalist workouts, 7 minutes probably isn't going to move the needle too much on your muscle-building or performance goals, however, if it's the only time you've got, something is always better than nothing and this workout is one of the best ways to maximise that time,' says Tracey.
Micro workouts like the one Tracey suggests, can add up to macro gains over time. In the workout you'll be focussing on compound moves, hitting multiple muscle groups to ensure you're being as efficient with your efforts as possible to get plenty of metabolic bang for your buck.
'We're going to tackle each movement in order of descending difficulty, working from low reps of the hardest movements, to high reps of the 'easiest' move,' says Tracey, 'This will allow you to use the same set of dumbbells or kettlebells throughout, saving you time on switching weights.'
The 7-Minute Workout
Using KB's or DB's, complete an AMRAP (as many rounds as possible) for 7 minutes.
Tracey recommends: 'After a thorough warm-up (sorry, we're not counting this part in your 7 minutes, it's non-negotiable), clock up as many rounds as possible of the circuit, keeping your form high quality throughout. Resting as necessary to keep your form sharp and reps under control. Take a note of how many full rounds you perform, as well how many extra reps you manage before the buzzer sounds, next time you perform the workout your goal is simply to do more. Once you can do a full round extra on top of your original 'score', go heavier next time'
Push Press x 3 reps
Clean your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core. Dip at the knees and use your legs to help press your dumbbells overhead. Lower under control.
Front Squat x 6 reps
Hold the dumbbells or kettlebells at your collarbone with your palms facing inwards, elbows in tight to your waist. Send your hips back with your chest upright into a squat. Once you break parallel, push through the heels back to standing, ready to repeat.
Deadlift x 9 reps
With a pair of dumbbells on the floor, just outside of your feet, hinge down with a flat back and soft knees to grip them. Squeeze your lats and stand upright, picture pushing the ground away with your feet. Take a deep breath and reverse the movement to the ground.
Push-ups on Dumbbells x 12 reps
Hit a strong plank position gripping your dumbbells. Hold your core tight and bend your elbows to bring your chest close to the floor. Keep your elbows close to your body as you push back up explosively.
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