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FITNSS

The Advanced 7Minute Workout

Gretchen Renold

Octoer 24, 2014 9:05 am

Gotonytimes.com/7minuteworkouttotryournewWebapp.
EversincethemagazinepublishedtheScientific7MinuteWorkoutin
Maylastyear,readershavebeenwritingandtweetingtheirrequestsforan
updated,moreadvancedversion.Forthem,theworkoutbecametooeasyor
humdrum,astendstohappenwhenexercisesarerepeatedwithoutvariation.
Sohereitis:anew,moretechnicallydemandingregimen,onethatrequiresa
coupleofdumbbellsbutstilltakesonlysevenminutes.
Tocomeupwiththeworkout,IturnedtoMarkVerstegen,thefounder
andpresidentofthePhoenixbasedEXOS,acompanythatfocusesonhealth
andathleticperformance.Heandhiscolleaguestrain,amongothers,N.F.L.
playersandtheGermannationalsoccerteam,whichwontheWorldCupthis
year.EXOSalsodevelopsinhousefitnessandnutritionalprogramsfor
corporations,soMr.Verstegenhasexperienceworkingwiththoseofuswho
dontalreadyhavebowlingballbicepsandvastreservoirsofenduranceand
grittyresolve.Heandhiscolleagues,Mr.Verstegensays,knowhowdifficultit
canbetofindthetimeandmotivationtoworkoutasoftenasweknowwe
should.Hencearoutinethatcanbecompletedinjustminutesandwithout
muchspacenomorethanahotelroomoranoffice,forexample.
Takentogether,theexercisesstressandstrengthenmusclegroups
throughouttheupperbody,lowerbodyandtorso.Thefullworkout(seestep

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bystepinstructionsbelow)alsoprovidesacompressedbutintenseinterval
styleenduranceworkout.Anyonewhocompletesmultiplepushuptorowto
burpeemovementsin60seconds(Exercise3)willraisehisorherheartrate
substantially.Thesubsequent30secondsofsidebridges(Exercise4)provide
abriefaerobicrespitebeforetheaerobicallydemandingExercise5(singleleg
Romaniandeadlifttocurltopress).
Theresalotofscientificsupportforthebenefitsofthissortofhigh
intensityintervaltraining.Inrecentmonths,articleshavereportedthatevena
fewminutesofintervalstyleexerciseincreaseendurance,squelchappetite
andimprovemetabolicandcardiovascularhealthinsedentaryadultsmore
effectivelythantraditionalprolongedenduranceexercise.Inotherwords,
sevenminutesorsoofrelativelypunishingtrainingmayproducegreatergains
thananhourormoreofgentlerexercise.Whatsmore,studysubjectswhodid
acombinationofprolongedexercises(likerunningorcycling)andhigh
intensityintervalworkoutstypicallyreportedpreferringtheintervals.
Intervalprogramsbasedoncycling,walkingandrunningcomewitha
downside,however:Theyimproveoverallfitnessandhealthbutdolittleto
improvemuscularstrengthotherthaninthelegs.Bycontrast,theNew
Scientific7MinuteWorkoutdoesmorethanbuildthelarge,obviousmuscles
thatmostofuscannamecheck,asMr.Verstegenputsitthequadsand
glutes,forexampleitsexercisesalsoengagesmaller,oftenoverlooked
musclesintheback,abdomen,shouldersandhipsthat,whenneglectedand
weak,contributetoback,neckandkneepain.
Theworkoutshouldcombatadeskjobsaches,painandfatigue,Mr.
Verstegensays,aswellasteachcleanandefficientmovementpatterns,even
tothoseofuswhotendtobeclumsy.Theexercisesdemandprecisionand,
overtime,shouldinstillgraceful,athleticcoordination.Donecorrectly,they
shouldmakeyouhealthier,stronger,lesspronetoinjuryandathleticallymore
capable.

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Asawhole,theroutineisalsoextremelyscalable,Mr.Verstegensays.
Peoplewhoareoutofshapetodaymaybeabletocompleteonlyoneortwo
reverselungeswithrotationduringthe30secondsofExercise1.Butafter
severalweeksofpractice,theymaybeabletoperformfiveormorerepetitions,
hesays,andcancontinuetointensifytheroutinesphysicaldemandsby
addingasmanyrepetitionsaspossibleinthetimeallotted.
Itshouldbenotedthatthe7MinuteWorkouts,theoriginalandthe
advancedversions,arenotmeanttobeyoursoleexercise.Anyroutine,if
thatsallyoudo,willbecomemonotonousanddemotivating,Mr.Verstegen
says.Somixupyourworkouts.Perhapsalternatetheoldandthenewseven
minuteregimensoverdaysorweeks.Goforarunatlunch.Joinanover40
rugbyleague.BuyabikeoraSpeedousethemtogetherinatriathlon.
Theideaistodeveloparelationshipandroutinewithyourbody,Mr.
Verstegensays,sothatitfeelsstrongandhealthyandyoufeelenergizedand
excitedtobeupandmoving.
AFreeMobileApp
TheNewYorkTimesisnowofferingafreemobileappforthepopular
Scientific7MinuteWorkoutandthenewAdvanced7MinuteWorkout.
Theappoffersastepbystepguidetoboth7minuteworkouts,offering
animatedillustrationsoftheexercises,aswellasatimerandaudiocuesto
helpyougetthemostoutofyoursevenminutes.
Gotonytimes.com/7minuteworkoutonyourphone,tabletorother
devicetotryournewWebapp.
Formoreinformationoninstallingtheapp,whichcanbeusedonaniOS,
Androidorotherdevice,visitFora7minuteWorkout,DownloadOurNew
App.
StepbyStepInstructionsfortheAdvanced7MinuteWorkout

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1.ReverseLunge,ElbowtoInstepWithRotation,Alternating
Sides(30seconds)
1. Extendrightlegbehindyou,withleftkneebentandrighthandon
ground(thereverselunge).
2. Bendleftarmandbringinsidefront(left)knee,thenraiseandpoint
rightarmandchestskyward.(rotation).
3. Placebothhandsongroundwhilestraighteningbothlegsandflexing
anklesreturntostandingposition.
4. Repeatwithleftlegandrightarm.Repeat.
2.LateralPillarBridge,LeftSide(30seconds)
1. Lieonleftside.Liftsideoffground.
2. Pointrightarmtowardsky.
3.PushUptoRowtoBurpee(60seconds)
1. Positionselfoverbothdumbbells,legsextendedback.Doapushup.
2. Liftandlowerrightdumbbell,thenleftdumbbell(asifrowing).
3. Rapidlypulllegsforward.Releasedumbbells.
4. Jumpforcefullyupward(completingaBurpee).
4.LateralPillarBridge,RightSide(30seconds)
1. Lieonrightside.Liftsideoffground.
2. Pointleftarmtowardsky.
5a.SingleLegRomanianDeadLifttoCurltoPress,LeftSide
(60seconds)
1. Holddumbbellsathips.
2. Leanforward,balancingonleftlegwhileextendingrightlegback(the
Romaniandeadlift).
3. Returntostartposition.

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4. Curldumbbellstowardchest(theCurl).
5. Raisebothdumbbellsoverhead(thePress).
6. Lowerweightstochest.
7. Lowerweightstohipsandresumestartingposition.Repeat.
5b.SingleLegRomanianDeadLifttoCurltoPress,RightSide
(60seconds)
1. Holddumbbellsathips.
2. Leanforward,balancingonrightlegwhileextendingleftlegback(the
Romaniandeadlift).
3. Returntostartposition.
4. Curldumbbellstowardchest(theCurl).
5. Raisebothdumbbellsoverhead(thePress).
6. Lowerweightstochest.
7. Lowerweightstohipsandresumestartingposition.Repeat.
6.PlankWithArmLift(30seconds)
1. Assumepushupposition(alsoknownasThePlank).
2. Liftonearminfrontofyou.Lower.Liftotherarm.Repeatrapidly.
7.LateralLungetoOverheadTricepsExtension(60seconds)
1. Standstraight,holdingdumbbellsatshoulderheight.
2. Takebigsteptorightside,bendingrightkneewhilekeepingleftleg
straight(aLateralLunge).Returntoupright.
3. Liftdumbbellsoverhead.Lowerthembacktowardshoulder.Stepto
otherside.Repeat.
8.BentOverRow(60seconds)
1. Holdingdumbbells,leanforward,kneesbent,backstraight.
2. Liftonedumbbelluntilitreacheschestheight(asifrowing).Lower.
3. Liftdumbbellonothersideandlower.Repeatoneachsidewhile

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maintainingbentoverposition.
AversionofthisarticleappearedintheOct.26issueofTheNewYork
TimesMagazine.
A version of this article appears in print on 10/26/2014, on page MM24 of the
NewYork edition with the headline: The New Scientific 7Minute Workout.

2015 The New York Times Company

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