You might have noticed in the news about the 7-minute workout. It's a high-intensity interval routine that can be done in 7 minutes and there is scientific evidence to support this theory. In fact, I have written about something similar to this called the Tabata workout, except this workout, is done in 4 minutes.
These workouts are great if your goal is to only to gain some strength and cardiovascular benefits but if you want to burn maximum calories, you have to work out for a longer period of time.
When my client showed me the workout because her brother told her she only needs to work out for 7 minutes, I told her that she has do aerobic exercises for at least 30 to 45 minutes a day and for 4 days a week. However, when I looked at the workout, I realized she couldn't do it anyway, well not exactly like they have it presently. She's 65 years old and would need a modified version of the 7-minute workout. It still would be tough but for a beginner or for someone with injuries or who is an older exerciser.
If you don't know what I'm talking about, here is the regular 7-minute workout without modifications. You are supposed to do each exercise for 30 seconds with 10 seconds rest in-between and it is only done one time. The workout intensity should be on a level of 8 out of 10 points with 1 being the easiest thing you can do. It is quick, fast and very hard. If you are not panting throughout the routine then you are not pushing yourself hard enough.
Exercises that need to be modified:
1. Jumping Jacks
2. Wall Sit
5. Step on a chair
7. Triceps dips on a chair
9. High knees running in place
11. Push-up and rotation
12. Side Plank
3. Push-ups on a table or kitchen counter
3. Push-ups on a wall with push-up bar or without
6. Squat in a chair
7. Triceps Dips on a Table
8. Plank on a chair or table
11. Push-ups with a rotation on the wall or kitchen counter
2. Half Wall Sit - don't go down too far if your knees ache