How much daily exercise is enough

I exercised 7 minutes a day for a month - & that happened

It seems to me that we are living in an age of tyranny of sport and wellbeing. Almost all of us probably know at least one person who runs to the gym all the time, is training for a marathon, or has kale salad for lunch - of course, after they've already done their morning workout. Well, unfortunately for my health, I'm not one of those people. I'm more the one who likes to sleep in, see stretching as a real sport, and consistently refuse to buy running shoes. Why should I if I'll never use it anyway? Sure, I'm always there with a kale salad, but I love to skip the morning work-out.

Is the 7 Minute Workout Right For Me?


As most adults certainly know, exercise is extremely important if you want to stay healthy in the long term - and even a lazy pig like me can admit that my lifestyle has not necessarily been ideal so far. So I pulled myself together, started at the bottom and made up my mind to train daily for seven minutes, 30 days at a time. Since I suffered from back pain on a regular basis, I figured that it would certainly not be a bad idea to embrace it.

What is the “7-minute workout”?

The 7 minute workout first made headlines in 2013 when an article in Health & Fitness Journal of the American College of Sports Medicine claimed that short, very intense interval training (HIIT) involving 12 different movements can be just as effective as longer, less intense workouts. The New York Times Magazine picked up the concept and called it "The Scientific 7-Minute Workout". And then the short workout movement was born. Proof of this: the countless HIIT fitness DVDs and classes we know today.
At the time, the greatest feeling for me was a ballet class, which I made it to every other week. But to be honest, I didn't waste too much thought on that either. After a trip with friends where they bribed me with ice cream so that I could do a 5-minute workout with them, I was finally ready. Even I should be able to move for less than 10 minutes a day.

Small work-outs can motivate you to do more

“When we work out, we often think of courses or programs that last an hour. However, an hour can be very intimidating, ”says Brett Klika, personal trainer and author of the bestseller 7 minutes to fit. His book and the method that works with the ideas of the now famous ACSM article is primarily intended to make sport more accessible. Of course, seven minutes isn't really enough exercise, even if you do it every day. The American Heart Association recommends doing at least 150 minutes of moderate or vigorous exercise per week for cardiovascular health benefits. So 49 minutes a week, even at high intensity, is not enough. However, if you are a lazy person before the Lord, someone like me, small steps make it easier, says Klika. They can also motivate you to do bigger, more intense workouts.
You can read what I learned after thirty days in the slideshow: