Scroll down to find the workout!
You’ve probably noticed the recent fitness trend towards shortening the length of your workout and increasing the intensity. This style of workout means you have more time to do more preferable things, or, even better you no longer have to devote an entire hour to exercise, just 28 minutes is all you need!
The common theme among all of these popular workouts is their layout. Generally, it is two rounds with four exercises each. So you complete four circuits in total (two of each round), and each round lasts for seven minutes.
Seven minutes may not sound like a very long time, but believe me after four rounds you will be feeling every muscle in your body! It is also good to change up the exercises regularly and increase the intensity or reps to ensure you are getting the best out of your workout. This also ensures your body does not ‘adapt’ to a repetitive exercise, which often causes progress to slow or plateau. The variety of exercises also makes the most of almost all your major and minor muscles, especially the ones that we generally do not focus on as much in other varieties of exercise. For example if we compare running to these workouts, the repetitiveness of running means that the same muscles are being used for each step the entire time, where as different body weight exercises (eg. burpees) utilise different muscle groups for every movement (eg. legs, arms, abs, etc.) and the exercises switch regularly.
Although these workouts are not your typical HIIT style exercise, they do boast many similar benefits due to the short intense period of exercise followed by a quick rest. One main point is that you work harder in each seven minutes than you do whilst you are practicing endurance exercise, which aims to not exhaust your body quickly. This means that your heart pumps blood around the body faster, you are shorter in breath, each muscle has to work harder and there is less strain on joints and bones due to the reduced time of pressure being applied. Another important point is that anyone at any fitness level can do these workouts, because as you get fitter you simply complete more rounds and hence the workout does not cease to challenge you physically. The length of this workout also makes it accessible to everyone, as it can be done in the morning before work or after school, before study.
However, I believe the best part about these types of workouts is that they can be done anywhere, in any weather, with little to no equipment required. On a nice sunny day you might enjoy working out at a local park or in your own backyard, whereas on cold winter days you can enjoy the comfort of your lounge room, as these workouts require very little space (for this particular one you may need to replace the sprints with another exercise, such as push ups, if it is done inside).
One of the most famous fitness icons to popularise this format of workout is Instagramer and personal trainer Kayla Itsines. Kayla has released two e-books (BBG 1.0 & BBG 2.0), which contain 12 weeks of workouts each. These e-books are ideal for anyone looking to take up a simple and effective fitness regime in 2016. They can be found at: http://www.kaylaitsines.com/collections/guides . I personally have both BBG 1.0 and BBG 2.0 and love them! Whether I am doing the entire 24 weeks or just looking for a quick workout to do, they work perfectly for me.
I have just recently completed Year 12 (in 2015) and no doubt owe my successes and sanity to these 28-minute workouts. Over the course of the year, my friend (Karen) and I completed both guides successfully and loved every minute of it (well most of the time)! They were just long enough to break out a sweat and release plenty of endorphins, but short enough to be done after school and still allow for plenty of study time before bed! Along with only taking 28 minutes, the guides only require three workouts a week so it was easy to slot them into my busy schedule.
I would definitely suggest starting these guides with a friend to keep you accountable, motivated and because it’s so much more fun when someone else is going through the same pain as you!
So now that you understand the benefits and format I have attached a little workout that I made for you to try. When you reach the end of the fourth exercise in each round start at the first one again and keep going until the timer goes off. If you are unfamiliar with any of the exercises type them into YouTube for a demonstration, and do not be afraid to swap out exercises for others to ensure you are safe and comfortable. Remember to push yourself for each 7-minute interval to get the best of the workout. Enjoy x
Set the timer for 7 minutes and begin:
- 10 x burpees
- 15 x jump squats
- 20 x leg raises
- 1 minute wall sit
Once timer goes off, 30 seconds rest.
Set the timer for 7 minutes and begin
- 10 x sprints
- 15 x tricep dips
- 15 x squats
- 1 minute plank hold
Once timer goes off, 30 seconds rest
Set the timer and begin Round 1 again.
Once timer goes off, 30 seconds rest
Set the time and begin Round 2 again
Once the timer goes off, you’re finished!
I hope you enjoyed the workout and are at least a little bit sweaty or exhausted. Take a nice cool shower and have a lovely day or dive on into bed!