777 Workout

"The 777 Workout app is an innovative new take on the well-publicised Seven Minute work out that has taken the world by storm. If you do it for 7 minutes a day, 7 days a week for 7 weeks you will be transformed. The workout helps you maintain a good level of fitness, but also fits into your life without too much effort. The exercise can be used to maintain health and lose weight and fat. The intense nature of the workout delivers both aerobic and metabolic benefits, with the latter, research has found, being present for up to 72 hours after the exercise has been completed. The findings of the original 7 minute workout were first published in the American College of Sports Medicine’s Health & Fitness Journal with the story subsequently being covered by the New York Times and Huffington Post among others.

The standard Seven Minute Workout combines the high intensity effort of a long run and a visit to the gym in 12 exercises that you only need a chair, a wall and 7 minutes to complete. The combination of jumping jacks, wall sit, push ups, crunches, step ups, squats, triceps dips, planking, running and lunging works all the muscle groups across you body, while the short sharp sprint-style nature of the exercises means you receive the same benefit in minutes as you would in hours of low intensity exercise. The format is like that of traditional circuit training, in this case 30 seconds of each exercise with a sort rest in between each. With the short sharp nature of the exercises, your body doesn’t have enough time to recover fully between sets meaning the workout is cumulative, multiplying the effects on your body.

The 777 Workout also opens this style of workout up to everyone regardless of your fitness level with both “Beginner” and “Intense” workouts being added to the Standard Seven Minute workout. Small adaptations to the original programme means that anyone can receive the benefits of this style of exercising, regardless of whether they are a regular at the gym or haven’t been for years.

No matter what level you choose, this app will guide you though your work out with video demonstrations and voice prompts for the warm up and all of the exercises. When you are finished the app’s calendar feature helps you track your progress and goals, and rewards you for keeping up with the workout schedule you have set yourself.

After only a week you will notice a definite improvement in your general fitness level and after 7 weeks your will be unrecognisable. "