Are you joining in the new craze of the high intensity 7 minute workouts that promise to bring amazing results? Well, you should! People are lately catching up although the scientific facts on the effects of high intensity exercises were there since two years ago. A compilation of 12 exercises using just a chair and a wall guarantees to work miracles for your body in only 7 minutes.

“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.


‘In recent months, articles have reported that even a few minutes of interval-style exercise increase endurance, squelch appetite and improve metabolic and cardiovascular health in sedentary adults more effectively than traditional prolonged-endurance exercise. In other words, seven minutes or so of relatively punishing training may produce greater gains than an hour or more of gentler exercise’, (The New York Times).

Are you ready to start shaping your body for the summer? You don’t have to endure long hours at the gym or stress out about the time you don’t have. Just 7 minutes of workout in the comfort of your own home and with no extra equipment needed. Scientists at McMaster University in Hamilton, Ontario explain how intensity exercises work and give a short guideline on how to perform them, (Read: ‘Transform your Body; It Really is That Simple’).

‘Interval training, though, requires intervals; the extremely intense activity must be intermingled with brief periods of recovery. In the program outlined by Mr. Jordan and his colleagues, this recovery is provided in part by a 10-second rest between exercises. “But even more”, he says, “it’s accomplished by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the intermezzo, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important.”

“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”, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done’. 

Psychologist, world citizen, mother - Effie is one half of the founding pair. She can bring to life any party with either a smile, or a strong opinion. If like us you can't get enough of Effie, visit her blog at

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