Home / Articles / Boulderganic / Special Editions /  Speeding toward fitness
. . . . . . .
Give Through iGivefirst
Thursday, June 20,2013

Speeding toward fitness

Trainers debate the benefits of short workouts

By Tate Zandstra
Photo courtesy of Katie DeLuca
Katie DeLuca

"A seven-minute workout can be efficacious,” says Glen Cordoza, co-author of Power Speed Endurance: A Skill-Based Approach to Endurance Training, a book detailing Crossfit founder and triathlon coach Brian MacKenzie’s revolutionary short, intense approach to training.

“But you better be sure that every other facet is absolutely dialed in; your diet, your sleep patterns, your stress levels, and you have to be at least a moderately active human ... Get 10,000 steps a day, go on hikes, etc.,” Cordoza says.

In an increasingly time-crunched world, the seven-minute workout, a trend which has been gaining popularity, sounds too good to be true, but it may not be. The idea is that in only seven minutes per day, you can transform your body by doing a range of upper and lower body exercises at a very high intensity. This workout can be accomplished almost anywhere, with no more equipment than a chair and a wall. It is comprised of familiar movements like lunges, crunches, squats, tricep dips and so on, performed for 30 seconds each with 10 seconds allowed for transitions and rest.

The idea for a seven-minute workout seems to have originated with Brett Klika and Chris Jordan, two Orlando-based performance coaches at the Human Performance Institute. The workout has been featured in forums as diverse as Dr. Oz, the Huffington Post and Forbes as being an efficient way to stay in shape in virtually no time at all. Their intent appears to have been to create a stopgap measure for clients too busy to get into the gym and workout with their trainers.

According to “High Intensity Circuit Training Using Body Weight: Maximum Results with Minimal Investment,” written by Klika and Jordan for the American College of Sports Medicine’s Health and Fitness Journal, “Traditionally, resistance training often is performed separately from aerobic training — typically on two or three non consecutive days each week.”

The American College of Sports Medicine recommends eight to 12 repetitions of a resistance training exercise, and two to four sets, with two to three minutes of rest in between, for each muscle group, as well as 150 minutes per week of moderate-intensity exercise and 75 minutes at a vigorous intensity.

Obviously, a seven-minute per-day workout falls far short of these guidelines.

“Although these traditional protocols can be effective, they may not be realistic enough for time-conscious adults because of the amount of time necessary to complete each program,” the article says. To address the limitations of time and effectiveness in that traditional program, the authors say, they created a high-intensity circuit training workout that uses body weight for resistance. Each exercise bout takes roughly seven minutes — and they recommend completing the program two or three times back to back.

“Everyone is looking for a quick fix: ‘Great, seven minutes is all I need,’” Cordoza says. “But it’s not. It may indeed be that it’s all the exercise you need if everything else is in place, but if it’s not, you won’t get faster, stronger, leaner or healthier.”

“A seven-minute workout can be great, really great,” says Yata Williams, a personal trainer and former Colorado State University linebacker. “Any extra movement throughout the day is great, but the question is whether you have the desire, the determination, to get through seven minutes at the kind of intensity you need to make that workout truly beneficial.”

A trainer for a dozen years, Williams cautions against expectations of the seven minute workout.

“Bodyweight training won’t give you, metabolically, nearly the same advantage that weight bearing, eccentric motions will, lengthening, strengthening muscles and stimulating bone density growth, which staves off osteoporosis and a bunch of other health problems,” he says.

“I think that you have to do some kind of resistance training,” agrees Katie DeLuca, a personal trainer at NorCal Strength and Conditioning.

“Whether it’s lifting weights or simply using your own bodyweight, you’ll build more muscle mass and stimulate bone growth, as well as increasing your balance and proprioception [or body awareness],” she says. “It’s all part of a platform that leads to a better life, especially as you get older.”

The original seven-minute workout:

Exercises are performed for 30 seconds, with 10 seconds of transition time. The circuit can be repeated two to three times.

1. Jumping jacks

2. Wall sit

3. Push-up

4. Abdominal crunch

5. Step-up onto chair

6. Squat

7. Triceps dip on chair

8. Plank

9. High knees/running in place

10. Lunge

11. Push-up and rotation

12. Side plank

Katie DeLuca’s sample alternative workouts

For the office: 1 minute of each: plank hold straight arm; split squats; push-ups (can be scaled to the desk); squats; mountain climbers; stationary forward lunges; wall sit

Outdoor workout: seven burpees; 50-100m sprint for as many rounds as possible in seven minutes.

Respond: info@boulderganic.com

  • Currently 3.5/5 Stars.
  • 1
  • 2
  • 3
  • 4
  • 5
No Registration Required

By far the most usefull piece of equipment for bodyweight workouts is the pull up bar.



Big A is a former money manager best forex trading platform who has been trading for 10 years. He chooses not to share his name for ‘privacy reasons’ but does offer his personal phone number for any questions or concerns.


I love fitness. bibi-78 , gudangmotor , kelvi378


I needed to much obliged in your time for this sublime read!! I decidedly getting a charge out of every tad bit of it and I have you bookmarked to look at new stuff you weblog post. Cipto Junaedy  Cipto Junaedy  Cipto Junaedy  Jadwal MotoGP 2015 di Trans 7  Cara Upload Video ke Youtube  Download BBM Untuk Android Versi Terbaru  Cara Membuat Email  Cara Instal Windows 7 So fortunes to run over your incredible online journal. Your online journal presents to me a lot of fun.. Good fortunes with the site. Jinpoker.com Agen Judi Poker Online dan Domino Online Indonesia Terpercaya  Cahayapoker.com Agen Judi Poker Dan Domino Uang Asli Online Terpercaya Indonesia  ituDewa.net Agen Judi Poker Domino QQ Ceme Online Indonesia • Nusantarapoker.com Agen Texas Poker Dan Domino Online Tanpa Robot Terpercaya


You have done a great job. I will definitely dig it and personally recommend to my friends. I am confident they will be benefited from this site. THE VENUS FACTOR REVIEW



"a book detailing Crossfit founder and triathlon coach Brian MacKenzie’s revolutionary short, intense approach to training."

Greg Glassman is the founder of CrossFit. Brian Mackenzie is the founder of CrossFit Endurance.

Please make this correct as soon as possible. Thanks.


So, how do you differentiate between the excellent and bad to discover best SEO solutions in your region? Here are some signs to get you started. iphone repair san diego



Rus Greene is correct in catching the distinction between Mackenzie's having developed Crossfit Edurance, not Crossfit as a whole.  It was an ommission that I didn't catch in my proofread.



Weinan excessive melamine milk powder case Final Four jailed Caixin (integrated media reports) Recently, concern Weinan 'milk' case, the second trial ended, Shaanxi Weinan City Intermediate People's Court of Final Appeal ruled that the Weinan Lekang Dairy Co., Ltd. three managers and a sell expired products who were sentenced to imprisonment and a fine Huashang According to reports, in September 2009, the defendant Ma Shuanglin and Weinan Lekang Dairy limited liability company legal representative Zhang literature, corporate Nike Dunk Low Cut vice president in charge of buying and selling tiger-day contact with the By Dali Nike ACG Mens Shoes Lai Wah Dairy Co. mortgaged to the horse's 20 t 'Lai Wah' brand milk powder sold 16.55 tons in Lok Kang Zhang literature, the same day Nike Flyknit Trainer the tiger did not provide test reports of melamine in the case of Ma Shuanglin, vice behest Manager Zhu Shuming, arrange for the workers to 10 tons, 'Lai Wah' brand milk powder, and the factory's 'three-color' brand milk powder by mixing 1 ratio 2.5, charged with 'three-color' brand packaging. Produced a total of 32.5 tons of products, after 28 tons of milk powder blend is sold in the South, was detected excessive melamine aspects Court upheld the view that the accused officer Zhang literature, Zhu Shuming, the same day as Nike Mag Mens Shoes Glowing a tiger Lok Kang directly responsible and in charge of production directly Air Presto 4.0 >Nike Air Presto Mens responsible personnel knowingly 'Lai Wah' no melamine milk inspection report, over the shelf life and a lump, a pest phenomenon, will be blended into the milk produced by their own production and sales of milk powder, which acts both constituted the production and sale of fake or substandard products; Ma Shuanglin defendant knowingly 'Lai Wah' Air Jordan CP3 VI Mens Shoes no milk melamine testing compliance report, and has exceeded shelf life, are still to be sold, their actions constitute the crime of selling fake or substandard products Weinan Court of First Instance found considered the facts are clear, there is ample evidence, Nike Air Presto Mens qualitative and accurate, appropriate sentencing, should be maintained, so the court rejected the four appellants appeal and upheld the original verdict Caixin previously reported, February 1, 2010, the Ministry of Health has three excessive melamine Dairy inflows Guangzhou market, namely: Weinan City Dairy Limited production of Le Kang three shadow brand Air Force Womens Heels whole milk powder (25 kg / bag, production date September 22, 2009, October 22, 2009), Wuzhong City every day Dairy Co., stuffed with whole milk every day (25 kg / bag, production date November 4, 2009) in March of this year, the People's Court of Weinan City, Weinan Linwei milk powder case verdicts, principal case Weinan City Dairy Co. Le Kang Zhang original literary manager guilty of producing and selling fake or substandard products, sentenced to five years and fined 500,000 yuan; vice president of the company's former vice president in charge of production Zhu Shuming, director of sales of the same original Tiger Designer Shoes days each sentenced to four years and fined 250,000 yuan; Ma Shuanglin another defendant guilty of selling fake or substandard products and sentenced to two and half years and fined 150,000 yuan. Four defendants appeal.



Hcg A Tested And Proven Way To Cut Weight Today people are so busy during their routines they can barely focus on their diets properly. Due to tight work schedules, we can not incorporate routine exercises or healthy physical practices in this lifestyle. Also, improper eating traits like consuming fast foods, heavily reliance on processed food and Women Free Run fatty diet has expand the problem of obesity and excessive weight in masses. Medical science has proved that obese can result in several severe diseases like cardiac problems, cholesterol, diabetics, cancer and lots of other Nike Zoom HyperRev PE difficulties. The raised awareness in Nike Free Powerlines regards to the disadvantages of obesity has forced individuals use several products available in the market which claim to reduce fat burning. But truly speaking some of them are simply fallacies and dependant on false claims. So, just Nike Air Max 90 Net Cloth Mens how may i attain a healthy and fit body? There has to be any effective or permanent technique to reduce excessive weight? HCG Diet Drops an inclusive piece of diet regime are permanent methods for lessening excess weight and retaining an intelligent and taut body. Chorionic Gonadotropin hormone, a chemical may produced naturally by expecting mothers. Because developing embryo so that they can grow, require usage of the mothers fats store. The HCG hormone allows the fetus to draw fat from those stores whenever it is needed. Hcg drops are an integral part of the dieting plan, which is a revolutionary and effective weight loss plan designed by Dr. He introduces a well designed weight reduction plan that helps to keep the body weight off for long periods of Nike Air Max 2013 V Mens their time. These Diet drops are Free Trainer 3.0 homeopathic and therefore feel at ease to utilize without having harmful unintended side effects. Hcg Everett Drops basically, stimulate the Hypothalamus gland present in our body. The gland in turn burns fat deposits deposits contained in the human body for meeting the routine energy requirements and therefore control excess weight. Some nutritionist advise that daily ingestion of HCG Drops, according to the given dosage might assists in losing almost one pound of body mass everyday. But Nike Free Run 5.0 V2 also from order the get the required results, you require that you follow other tenets for this diet program also. The diet program plan requires you to definitely limit the amount you eat to just 500 calories on a daily basis over the initial couple of days Men Air Max 2015 LG (mostly first A three week period) with 2 HCG Diet drops daily (either orally or through injections) for top level results. You can travel to HCG Slim Xpress Website to discover the overall diet plan and its benefits. Hcg drops promotes slimming in the men and women, curbs your appetite and raises the metabolic process helping you decompose the fatty deposits accumulated as part of your body. Hcg diet also attack the places, where you want to be got rid of of your cholesterol quickly like areas around your thighs, hips, stomach and arms as the areas have mainly deposit of visceral fats (the bad fats) and experts cope Nike Air Max 90 II Camouflage Mens with Hcg diet protocol the visceral fat is Sneaker Online shed first. Tension are no unwanted effects, it usually is better to consult your physician before start following this weight loss plan and taking HCG Diet drops.


Build trust with the SEO professionals you deal with because from there you will understand the ultimate success for the internet company. personal injury lawyers