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Seven Minute Workout

Seven Minute Workout

Everything in life is goal specific, especially fitness. If you want to be a competitive athlete in a sport you have to train in a way that emphasises the qualities you need. It’s for this reason that a soccer player doesn’t train the same way a rugby player trains.

When it comes to improving athletic performance with the aid of weights, the goal you have dictates the way you use them. If you are training for maximum strength, you will naturally train like a powerlifter.

However, few sports require absolute maximum strength. What they usually require is some combination of strength and stamina. And to be honest, the vast majority of people in the general, non elite athlete world want to train in such a way. The average person wants a method of exercise that “helps keep the pounds off” and “gets the heart going”.

To that end I present you with this training idea (which also kills the refrain of many people when it comes to exercise – “i don’t have time”).

7 sets of 7 reps of squats in 7 minutes. Why? Because it combines muscle building with stamina. For me it ties in with two of my training goals. It’s also very efficient. You can do 7 minutes and no more if you want. That’s your weights done for the day.

The thing is, squats are a pretty amazing exercise. Essentially the squat works your entire posterior chain – the posterior chain being all of the muscles from your ankles to your upper back.

These are the muscles you want to work if you want to focus on functional strength rather than muscles that look good but don’t do anything. And when it comes to minimal effort for maximal results, you want to strip away the fluff and focus on the essentials. Training the posterior chain and the core are the essentials for most sports that require the application of power, be it rugby, American football, hitting a 6 in cricket, hitting a home run in baseball or anything else that requires a foundation of power.

So anyway the workout. For me it’s literally seven minutes from start to finish, since my weights are in my garage. For people who have to drive to the gym, there’s a good possibility the drive there and back is likely to take more time than the actually workout.

The weight you use? Probably about 60% of what you can normally do for a maximum. Don’t worry if it feels light first set. It get heavy very quickly.

My training partner and I did the workout, set for set. After about the 3rd set the break between his set and mine seemed very short. And that’s because it was getting shorter; The sets were getting longer to do as our muscles tired.  Meanwhile, the clock was ticking.. 5 sets, 5 minutes 30 seconds.. a minute and a half to get 2 more sets in.

In theory it’s doable – one rep, one second. In practice, we are starting to pause in between 5, 6 and 7, catching our breath a bit. Set 6.. done. but it’s more than six minutes in. And we’re both puffing like race horses. Last set.. 6 minutes 50. The set takes 25 seconds to complete. Damn – 7 minutes 15 seconds.

Hands on knees, sucking wind.. wow. Time to get a beer.

Workouts like this aren’t for the faint hearted, but they get results and are tailored to busy people. The most demanding workout I ever did took only ten minutes.

So if you are constantly complaining that you can’t find the time to exercise, I challenge you to try this. the no time excuse is one of the lamest around.

If say you can’t find 10 minutes in your day, I say to you turn off the TV, turn off your computer. Too tired? You’ll be less tired if you get your body moving. Try it, it will energize you.


About The Author


A guy obsessed with stripping down whatever field he studies to get the optimum return from effort expended. Sort of like Tim Ferriss, except with zero fame.

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