How to record "The 7 minute workout"
jman6076
Posts: 2 Member
I am unsure how to properly record my workouts into MyFitnessTracker. Hoping someone can help as it seems to be a popular workout.
I typically do the 7 minute high intensity workout that seems to be a mix of cardio and strength. It consists of doing things like jumping jacks, pushups, squats, step ups, sit ups/crunches and wall sits. The exercises are done at maximum intensity for thirty seconds, with ten seconds of rest between each. I've linked to an image below that shows all the steps of the exercise.http://graphics8.nytimes.com/images/2013/05/12/health/12well_physed/12well_physed-tmagArticle.jpg
I typically do the 7 minute high intensity workout that seems to be a mix of cardio and strength. It consists of doing things like jumping jacks, pushups, squats, step ups, sit ups/crunches and wall sits. The exercises are done at maximum intensity for thirty seconds, with ten seconds of rest between each. I've linked to an image below that shows all the steps of the exercise.http://graphics8.nytimes.com/images/2013/05/12/health/12well_physed/12well_physed-tmagArticle.jpg
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Replies
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Seven minutes of calisthenics4
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dont bother. You're really not burning anything significant in 7 minutes
ETA - I meant dont bother logging it. Go ahead and do the workout, but don't bother logging it. It's very hard to accurately quantify the calorie burn for something like that.2 -
500,000 calories3
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AllonsYtotheTardis wrote: »dont bother. You're really not burning anything significant in 7 minutes
Seven minutes of HIIT is easily equivalent to 20-30 minutes of the same exercise at average sustained intensity, and the entire rotation is typically completed at least twice. That aside, the entire point of this endeavor is to track all activity. Unrelated, but I dig the avatar.500,000 calories
Gee, thanks. That's super helpful.1 -
AllonsYtotheTardis wrote: »dont bother. You're really not burning anything significant in 7 minutes
Seven minutes of HIIT is easily equivalent to 20-30 minutes of the same exercise at average sustained intensity, and the entire rotation is typically completed at least twice.
Um, HIIT's an OK burn, but 3x-4x a normal workout? Booshwah. I hope you're not eating back calories based on that.5 -
Personally I wouldn't log a 7min workout. You *may* burn 100-150 calories (assuming a 170+ HR)....but I would just have that as a bonus and not eat it back....
If you really want to log it, or if you do more than one round then id suggest using a HRM to get a better estimated burn to log....MFP stuff can be good or off the charts.1 -
Why just 7 minutes?0
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AllonsYtotheTardis wrote: »dont bother. You're really not burning anything significant in 7 minutes
Seven minutes of HIIT is easily equivalent to 20-30 minutes of the same exercise at average sustained intensity, and the entire rotation is typically completed at least twice. That aside, the entire point of this endeavor is to track all activity. Unrelated, but I dig the avatar.500,000 calories
Gee, thanks. That's super helpful.
It was actually much much more helpful than what you just posted. Are you familiar with the workout? That 7 minute workout don't burn nuthin. NUTHIN.0 -
Here I fixed the image for you:
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Looks more like a warm up. Crunches, planks, don't burn that much. Don't log it. Or log it for the purpose of knowing you did it, but just put 1 calorie burn.2
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7 minutes is just that.can choose low/moderate or vigorous.
why HIIT people delude themselves is beyond my comprehension.
yes,i do it too,but just log time/ distance/ effort.0 -
I agree with previous posters, do the workout but don't log it0
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Take your weight and age and heart rate average for the workout and plug it into this --->
http://www.shapesense.com/fitness-exercise/calculators/heart-rate-based-calorie-burn-calculator.aspx
For example, for me, if I got my heart rate up to 150 and could keep it at that or above for the entire 7 minutes of working out, I would burn approx 115 calories in that time frame.
It is going to be a guessing game though. If you are doing this so you can get yourself in a calorie deficit and eat more, I would be careful with how many calories you eat back.3 -
DvlDwnInGA wrote: »Take your weight and age and heart rate average for the workout and plug it into this --->
http://www.shapesense.com/fitness-exercise/calculators/heart-rate-based-calorie-burn-calculator.aspx
For example, for me, if I got my heart rate up to 150 and could keep it at that or above for the entire 7 minutes of working out, I would burn approx 115 calories in that time frame.
It is going to be a guessing game though. If you are doing this so you can get yourself in a calorie deficit and eat more, I would be careful with how many calories you eat back.
That's terrible advice0 -
DvlDwnInGA wrote: »Take your weight and age and heart rate average for the workout and plug it into this --->
http://www.shapesense.com/fitness-exercise/calculators/heart-rate-based-calorie-burn-calculator.aspx
For example, for me, if I got my heart rate up to 150 and could keep it at that or above for the entire 7 minutes of working out, I would burn approx 115 calories in that time frame.
It is going to be a guessing game though. If you are doing this so you can get yourself in a calorie deficit and eat more, I would be careful with how many calories you eat back.
What? LOL at this advice.
If I could burn 115 calories in 7 minutes then that's all the exercise I'd ever do!1 -
goddessofawesome wrote: »DvlDwnInGA wrote: »Take your weight and age and heart rate average for the workout and plug it into this --->
http://www.shapesense.com/fitness-exercise/calculators/heart-rate-based-calorie-burn-calculator.aspx
For example, for me, if I got my heart rate up to 150 and could keep it at that or above for the entire 7 minutes of working out, I would burn approx 115 calories in that time frame.
It is going to be a guessing game though. If you are doing this so you can get yourself in a calorie deficit and eat more, I would be careful with how many calories you eat back.
What? LOL at this advice.
If I could burn 115 calories in 7 minutes then that's all the exercise I'd ever do!
This. I've done the 7 minute workout. It's the equivalent of a cardio warm up before you get to the intense stuff. I know it can be hard for those that are just starting out exercising, but it's not going to burn a significant amount of calories. It's really not all that intense of a "workout."
Try this and see what I'm saying. A typical HIIT routine I might do at the end of a lifting session. 20 seconds on x 10 seconds rest, four times through before moving on to the next exercise. 10 minutes for the entire routine.
1. Squat jumps
2. Burpees
3. Jumping lunges
4. Plyo box up-and-overs (or high knees if you have no box or bench)
5. Star jumps
That will have the average person huffing and wheezing by the end of it, but even THAT isn't enough of a workout for me to actually log it. I'd guess, for my height and weight, it would be about 50 calories burned. Half of a banana - big whoop.0 -
7 minute workout? I would put maybe 35 calories and that would be pushing it. You are misinformed on HIIT calorie burns.2
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I do 15 minutes of calisthenics/stretching/body weight most mornings. I don't log it. It's not burning significant calories.0
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goddessofawesome wrote: »DvlDwnInGA wrote: »Take your weight and age and heart rate average for the workout and plug it into this --->
http://www.shapesense.com/fitness-exercise/calculators/heart-rate-based-calorie-burn-calculator.aspx
For example, for me, if I got my heart rate up to 150 and could keep it at that or above for the entire 7 minutes of working out, I would burn approx 115 calories in that time frame.
It is going to be a guessing game though. If you are doing this so you can get yourself in a calorie deficit and eat more, I would be careful with how many calories you eat back.
What? LOL at this advice.
If I could burn 115 calories in 7 minutes then that's all the exercise I'd ever do!
He didnt't say that YOU could burn 115 calories in 7 minutes, he said that according to that calculator where you put in your details, it says that HE could burn about 115 kcal. He also said that he would be careful about logging it if he eats back.
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Pretty much exactly what I was saying. The problem is, you would have to have your heart rate already up to 150 when you started. So in theory, you could burn 115 cals with a high heart rate in 7 minutes. Try running a seven minute mile on an incline and see how many cals you burn in that seven minutes. Depending on your weight and conditioning you could actually burn more than that.0
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DvlDwnInGA wrote: »Pretty much exactly what I was saying. The problem is, you would have to have your heart rate already up to 150 when you started. So in theory, you could burn 115 cals with a high heart rate in 7 minutes. Try running a seven minute mile on an incline and see how many cals you burn in that seven minutes. Depending on your weight and conditioning you could actually burn more than that.
OK, and the workout posted is not going to do that. If one were to cycle through the leg work hard (jumping jacks / step-ups / high-knees) for seven minutes, you possibly could burn ~15 cals per minute (depends on bodyweight, of course). With all that other static and small-muscle stuff in the workout, no freakin' way.0 -
jennifershoo wrote: »Here I fixed the image for you:
This is in no way equal to running a 7minute mile. Pretty sure I'd barely break a sweat doing this warm up.0 -
DvlDwnInGA wrote: »Take your weight and age and heart rate average for the workout and plug it into this --->
http://www.shapesense.com/fitness-exercise/calculators/heart-rate-based-calorie-burn-calculator.aspx
For example, for me, if I got my heart rate up to 150 and could keep it at that or above for the entire 7 minutes of working out, I would burn approx 115 calories in that time frame.
It is going to be a guessing game though. If you are doing this so you can get yourself in a calorie deficit and eat more, I would be careful with how many calories you eat back.
Um, no. You don't burn 115 cals in 7 at a HR of 150 bpm.0 -
DvlDwnInGA wrote: »Pretty much exactly what I was saying. The problem is, you would have to have your heart rate already up to 150 when you started. So in theory, you could burn 115 cals with a high heart rate in 7 minutes. Try running a seven minute mile on an incline and see how many cals you burn in that seven minutes. Depending on your weight and conditioning you could actually burn more than that.
bad advice is still bad0 -
jennifershoo wrote: »DvlDwnInGA wrote: »Take your weight and age and heart rate average for the workout and plug it into this --->
http://www.shapesense.com/fitness-exercise/calculators/heart-rate-based-calorie-burn-calculator.aspx
For example, for me, if I got my heart rate up to 150 and could keep it at that or above for the entire 7 minutes of working out, I would burn approx 115 calories in that time frame.
It is going to be a guessing game though. If you are doing this so you can get yourself in a calorie deficit and eat more, I would be careful with how many calories you eat back.
Um, no. You don't burn 115 cals in 7 at a HR of 150 bpm.
You couldn't. How much do you weigh? You do understand heavier people burn more calories than people who are lighter.2 -
DvlDwnInGA wrote: »Pretty much exactly what I was saying. The problem is, you would have to have your heart rate already up to 150 when you started. So in theory, you could burn 115 cals with a high heart rate in 7 minutes. Try running a seven minute mile on an incline and see how many cals you burn in that seven minutes. Depending on your weight and conditioning you could actually burn more than that.
bad advice is still bad
If you cant understand the simplicity with taking a calculation, running it through a simple cal burning estimator, which btw is the exact thing this site depends on, estimated calculations for your age, weight, and activity to then give you your estimated calorie needs to lose weight, then I don't know what to tell you man.
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DvlDwnInGA wrote: »DvlDwnInGA wrote: »Pretty much exactly what I was saying. The problem is, you would have to have your heart rate already up to 150 when you started. So in theory, you could burn 115 cals with a high heart rate in 7 minutes. Try running a seven minute mile on an incline and see how many cals you burn in that seven minutes. Depending on your weight and conditioning you could actually burn more than that.
bad advice is still bad
If you cant understand the simplicity with taking a calculation, running it through a simple cal burning estimator, which btw is the exact thing this site depends on, estimated calculations for your age, weight, and activity to then give you your estimated calorie needs to lose weight, then I don't know what to tell you man.
we finally agree on something0 -
Agreed.0
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Many of you are on your high horse about this 7 minute workout and have not done it as told. You are supposed to do it 2 or 3 times. Its 16 minutes and 10 seconds if you do it twice and it is a very good workout for beginners and intermediates. Since you are all fitness experts on this workout routine, you shouldn't have to guess based on your fitness level whether or not this workout helps this guy or not. So shut up. He is asking a good question that I searched as well. How do we log this? I have done it for a year and this workout is awesome. The rest of you are just sort of being dicks.
He actually got a ton of answers telling him how to log it. However long it lasts, log it as calisthenics. Or just figure 5-6 calories per minute of work. It may not be the answer he wanted to hear, but it's about as correct as you are going to get.3 -
Many of you are on your high horse about this 7 minute workout and have not done it as told. You are supposed to do it 2 or 3 times. Its 16 minutes and 10 seconds if you do it twice and it is a very good workout for beginners and intermediates. Since you are all fitness experts on this workout routine, you shouldn't have to guess based on your fitness level whether or not this workout helps this guy or not. So shut up. He is asking a good question that I searched as well. How do we log this? I have done it for a year and this workout is awesome. The rest of you are just sort of being dicks.
solid first post
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