fr

A 7-minute workout routine for the Holidays

Dino Masson and Mélissa Globensky, B.Sc. Kinesiology
Comments

The Holidays are fast approaching! That means lots of parties, hearty meals, sweets and treats! There aren’t too many ways around it, especially when you want to please children and extended family. So, what’s the secret to surviving the season of overindulgence and staying in shape, despite the numerous opportunities to undo all your year-long efforts? Try the 7-minute workout!

What’s the 7-minute workout?

The 7-minute workout was designed by researchers from the Human Performance Institute (HPI) in Orlando, Florida and featured in the New York Times. Since then, this type of workout has spread at lightning speed on the Internet and through mobile apps.

The basis of the workout, which is High Intensity Interval Training (HIIT), was developed over 20 years ago. It involves sets of intense activity intermingled with very short periods of rest.

As its name suggests, the 7-minute workout routine includes 12 exercises in 7 minutes. Each exercise is performed for 30 seconds followed by a 10-second rest between exercises.

Depending on time and needs, the workout can be performed a second and third time.

As little as 30 to 60 minutes of physical activity a week can have a beneficial effect on blood pressure levels.

7-minute workout exercises

  1. Jumping Jacks
  2. Wall sit
  3. Push-ups
  4. Abdominal crunches
  5. Step-ups onto chair
  6. Squats
  7. Tricep dips on chair
  8. Plank
  9. High knees or running in place
  10. Lunges
  11. Push-ups and rotations
  12. Side plank




According to researchers, when this routine is performed with a high-intensity effort, it fulfills the recommendations of the American College of Sports Medicine (ACSM) for a vigorous activity combining resistance training and cardio in the same session.

How can you incorporate this workout into your busy Holiday schedule?

Between wrapping gifts and putting Christmas cookies in the oven, you can always find a few spare minutes. It’s the perfect time to squeeze in a 7-minute workout! Do the routine several days in a row, then rest for a day. It will help you survive the Holidays and you can get back to your regular health routine in January as if nothing had happened!

Your pharmacist also has lots of tips to help you stay healthy over the Holidays. Simply ask!

Enjoy the workout… and Happy Holidays!

Read more on the subject

Lifestyle changes for healthy living and long-term results

Read article +

4 tips for staying active this winter with your family

Read article +

Fitness: 3 ways to exercise in front of the TV

Read article +

5 tips to tackle seasonal depression

Read article +

How to keep up your good spirits this fall

Read article +

Power yoga demystified

Read article +

3 activities you can do with your dog

Read article +

The domino effect of happiness / A recap of the Lolë White tour!

Read article +

Five warm-weather rules for savvy runners

Read article +

Happy Fitness takes on health challenges for the Lolë White Tour

Read article +

4 outdoor activities to stay active with friends this summer

Read article +
Bouger c’est la santé!

8 facts that will motivate you to start exercising

Read article +
Vaincre la sédentarité : une priorité pour la santé

Combating sedentary lifestyles: a health priority

Read article +

Running: who can do it and why?

Read article +

Getting back in shape: how to stay motivated

Read article +

10 tips for staying active and healthy

Read article +

5 tips to get the most out of winter sports

Read article +

6 refreshing lifestyle habits

Read article +

5 rules to enjoy summer sports to the max

Read article +
Renforcer votre système immunitaire

Can exercise help prevent us from getting sick? How physical activity aids our immune system

Read article +

Runny nose, sore throat? You can still stay active!

Read article +

Four easy exercises to undo the effects of Holiday excess!

Read article +

5 new trends in active living in 2016

Read article +

5 exercises to tone your neck

Read article +

5 outdoor activities to try this spring

Read article +

5 exercises to strengthen your muscles quickly

Read article +

Summer fitness: 5 pool exercises

Read article +

3 exercises for a flatter stomach

Read article +

How to work out like a celebrity

Read article +

5 daily actions to get back in shape

Read article +

Comment the article

Stay informed!
Stay informed!

Get the latest news about new trends and Brunet promotions!

Stay informed. Sign up for the Brunet newsletter!