The Perfect 7-Minute Workout

[MUSIC PLAYING] Hey, I'm Adam.

And I'm Obi.

Check this out. In a recent article in The New York Times, the ACSM [American College of Sports Medicine] has said that in approximately seven minutes of high intensity interval training, you're going to get the same health benefits as you will in prolonged endurance training.

Some of the latest scientific research says that high intensity interval training is one of the best training methods for fat loss.

Yeah. It's absolutely true. And here's how we're going to do this. We're going to do 12 exercises. Each one is going to be 30 seconds of high intensity followed by 10 seconds of rest, and we're just going to work our way through. Obi will do two, and then I'll do two. And we're going to rock this thing out.

I guess I'm going to be doing jumping jacks for 30 seconds?

Yes. Now here's the thing. Before Obi starts or you start at home, make sure you've properly warmed up. We've spent about five minutes with a warm up, so our bodies are ready to go. Make sure you're in the same boat. All right. Ready for the jumping jacks?

Let's do this.

All right. Here we go. Starting at three. Starting at two. Starting at one. Let's go. 30 seconds have begun. Look at Obi's form. This is a picture of excellence. Nice, wide leg extension. Arms are reaching nice and high in the sky. That's what we want from you. Notice he's breathing, folks. We don't want you holding your breath. We want a rhythmic flow of breath all the way through this for 30 seconds. How we doing, Ob?

Doing good.

Excellent. And you're doing the best you can. His intensity is about an 8 to a 10 on a 0 to 10 scale, 10 being the highest. He's working hard for the 30. In three, in two, and one. He has earned a 10-second rest. He's going to be going into wall sits next, you guys.

Stretch my shoulder out real quick.

Yes. All right. Are you getting ready, my man?

I'm getting ready.

Any wall in your home will do. All right. Here we go.

30 seconds have begun. Let's rock it. What we have is a nice right angle, you guys. He's got his ankles, knees, and hips set at 90 degrees. Back is nice and flat against that wall. Breathing rhythmically, again. So important when you do this stuff. Head's resting up against the wall as well. But notice also, he is as calm as a cucumber. We want that.

Stay relaxed as you're in this position for 30 seconds. He's got about 10 seconds to go. How's that feel, man?

Ah. I feel the burn, man. I feel the burn, but I love it. It's in my quads, in my hamstrings, and oh, glutes.

Yeah. He's got three. He's got two. He's got one. He's earned a rest.

I'm taking over now, you guys.

10 second rest.

Yes. I'm going into some push ups for 30 seconds. Are we ready?

Let's do it, my man.

Tell me when I start.

Start.

All right. 30 seconds.

30 seconds. Check out his back. It's completely flat. His butt is not too high. He's extending all the way and he's going all the way down. Great job, Adam.

Thank you. I want you to look just like this. You can do it. 30 seconds. That's it. Push ups. Knock them out, Adam. Come on.

How many more?

Come on. Don't give up. Fight. Good burn.

I'm feeling it.

Don't stop on the burn, my man. And you don't stop, either. You can do it. Come on. Five seconds. Come on. Knock it out. Time.

Yes.

Great job, my man.

Thank goodness.

Use your 10 second rest, OK?

Are the veins popping out of my head, yet?

Yes, they are.

Here we go.

He's going for the ab crunch.

Yeah. 30 seconds, baby.

30 seconds. Great job.

Thank you.

Barely coming off the ground. Check that out. He's really engaging.

Yes.

Neck is not coming up too high, because he doesn't want to tweak his neck. Great job.

Thank you. I want you to look just like this.

Come on.

Come on now.

Using the abs to lift and lower.

You can do it.

No momentum.

It is mind over matter. A lot of times, it's about being mental. It's being mentally strong and fighting through that burn.

And I am fighting.

Five, four, three, two, one, time.

Thank you.

Great job. 10 second rest for me.

Yes.

And he is going to go do some step ups.

You guys, find a chair in your home. Anything will do here. We're going to start it in three, in two, and one. 30 seconds have begun He's taking a nice, strong step up on that chair. Standing up as tall as he possibly can when he gets there. Coming back, he's stepping away from the chair a little bit so that he's working his glute muscles. Nice job, Ob. How's that feel, buddy?

It feels good, man.

Yes indeed.

It feels good.

Working the major muscles of his legs. So when you're doing this one, you're going to feel not only the legs burn, but your heart rate is going to be going up big time. Come on. Just like the Peter Gabriel song.

How much time do I have left?

Oh, you want me to watch the time?

Yes, I do.

You're finished. 30 seconds.

10 second rest.



He's going to be doing squats.

Oh, squats, squats, squats.

Yes. Are we ready?

Yes. Let's do it.

In about three, in two, and one. It's happening now. 30 seconds have begun. So whatever angle you've chosen for your toes, I want the knees following track, right? So that's what's happening here for Obi. He's chosen a position where his toes are out a little bit so his knees are going out with it. Super important. Also, his back is nice and flat. His vision is forward. He's going down to about 90 degrees, or as deep as your body allows you without rounding your low back.

He's got about six seconds left, you guys. Keep breathing, Obi. You're doing awesome, man. Yes. Come on.

How much time I got left?

You got one. And there it is. Breathe.

10 second rest.

My turn. I'm going to feel the burn, I can guarantee it. I got chair dips, man.

He's doing chair dips. Working the triceps right here.

When do I start?

We about to start right now. Let's go.

Oh, yes. Come on.

See how he's doing? He's completely extending. His butt's not going all the way to the ground. I want your chair dip to look just like Adam's. You can do it.

Yes.

You can do this exercise anywhere, anywhere. Come on, now. Keep going. Keep going. You can do it. Come on, now.

I'm feeling it, baby.

Come on, now. Am I talking to you, or I'm talking to that person? I guess I'm talking to both people. Come on, now. Four, three, two, one, time. Time. Great job.

Baby, I'm feeling the burn.

Take that 10 second rest. Next exercise is a plank. What is a plank working? It' working your abs.

I'm going to get my elbows right under my shoulders to start this, you guys.



Let's go. Let's go.

Here we go.

Time. Let's go.

30 seconds, baby. Strong.

Completely flat. Butt's not high. Everything is parallel. His weight is on his arms. I want you to look just like this.

Draw that belly towards your spine, you guys. Make sure it's up there. We don't want any mountains and no valleys. Get that thing strong. It's a plank.

You should see it in your abs and you should feel it in your obliques.

Oh, my.

Keep it up, my man. Keep it up.

How much longer?

You're doing good. Five seconds. Four, three, two, one, time. Great job.

Thank you.

10 second rest.



What do we got next?

What do I got?

Obi's got some high knees.

Tell me high knees. Oh my god.

30 seconds. He's going to be working it.

These are going to get me, man.

In three, in two, and one. he's driving it, you guys. Running in place, essentially. He's moving his knees from underneath his hips to right out front.

Notice his arm action. 90 degree angle. They're moving from hip pockets to eye sockets. He's driving, driving, driving. This guy looks good. This is how I want you to look when you're doing this at home. Work hard.

Again, 8 to 10 on the intensity scale. You should be huffing and puffing like we are or we're going to blow your house down. Come on. Let's go. Oh my gosh. He's got two. He's got one. Breathe for me and rest. Yes.

Another leg exercise is coming next, Ob. You can do this, my man.

All right.

We're going to be doing lunges next. He's got three seconds. He's got two. He's got one.

Oh man, I feel the burn.

They have begun.

Yeah, I know. I'm feeling it too, man. So he's working in, taking a nice long stride out. When he does it, he's dropping the back knee down, but he's keeping it off the ground. That's really important. Not touching it down.

He's decelerating so that that knee doesn't touch down. Excellent job. That's great. Chest is staying nice and tall. Breath is flowing, even if you're starting to feel it. You can do this. It's not going to last all day and all night, even though it might feel like it. Come on. Let's go, you guys. He's got one. He's done. He rests.

Time.

Oh, my. Nice job.

10 second rest.

Push up and rotation. Adam's about to start in about five seconds.

I'm going to do my best on this one.

Let's go, my man.

Yes.

Let's go.

30 seconds worth. Here I go.

All right, time. Let's go.

Up to the sky.

Great job.

Thank you.

Hips are turning. Hips are to the sky.

Notice my feet, man. They're turning to the side. Full rotation of the feet.

You need to look just like this. You can do it.

Come on.

You can do it. 30 seconds. Make sure you breathe. Incredible fat loss workout. Burning fat.

Wokring it, baby. I'm burning it.

Come on, now.

How many more seconds?

Oh, you got about five seconds left. Four, three, two, one. Time. Great job, and great job, you, too.

Who's doing the next one?

10 second rest. You are.

I am. Holy crud.

Come on.

Do you get to say crud that often? Only when you're tired.

How do you feel?

I'm tired.

You're tired. OK. He's tired. And I'm sure you're probably tired, too.

I'm going to do it. Here it is.

Come on. Let's go. Mind over matter.

Yes.

Great job, Adam. Great job.

Up to the sky.

Get to the sky. Completely turning. Turning all the way. Not a half turn. Complete turn. Come on. Mind over matter. 16 seconds. Come on, my man. You're doing good. Come on. Keep it up.

Yes.

Keep it up. Keep it up.

I'm doing it for you at home.

Come on. He's doing it for you. Come on. You can do it. Five, four, three-- come on-- two, one, time.



Oh, god.

Great job.

Yes.

Oh my god.

What's coming? We got side planks next.

Absolutely.

Who's doing that? Me.

You are.

I love it.

This guy's a warrior.

Please. And you are too, at home.

Come on.

This is coming to the end, folks. I'm ready to rock.

Let's go.

Here it is. 30 seconds. This actually feels good. I'm not going to lie to you. Come on.

Make sure you're breathing, OK. It's very important for you to breathe. That's going to allow you to recover properly, OK?

My elbow's right underneath my shoulder anchoring it in there there, man. I've got it packed, not collapsed.

You can do this.

It's there.

Come on. You can do it. Keep it up. Keep it up.

I feel strong. Push the bottom hip up.

Don't stop. Don't stop. It's the mental game. Come on. Keep it up. Keep it up. Two, one, time.

Thank you. One more, my man.

Let's go. Last access.



I'm going to take these five seconds.

Use the time. Use the time. Use the time.

I love it.

You got three. You got two. You got one.

That means I got to work.

Let's go.

Yeah.

Again, same kind of idea. Push the bottom hip up through the ceiling, you guys. It's going to want to fall. Don't let it happen. Drive that son of a gun up. Hand and on top of the hip. Shoulder to the sky. Elbow under this shoulder. Two lines. Yes. We got heads to head, and we got ground to sky working together. I'm finishing strong, baby.

Keep it up. Finish strong. Finish strong. Always finish the workout strong. Don't be afraid of the burn. The burn is not going to hurt you.

That's good for you.

Come on. Three, two one, time. Great job.

All right. We finished it up. That was approximately seven minutes of high intensity interval training that works your entire body to the core. [MUSIC PLAYING]