Is it a complete disaster if I start with maybe 4 minutes HIIT instead of 7 (although the program is usually 7 minutes)? I am a bit worried that I will start cheating if my muscles scream very loud the day after. And if I do it in the evening how much do I lose against doing it in the morning (e.g. 25% of the energy boost)? Thank you!

If you think that you will have more longevity in the end if you do 4 mi utes and work your way to 7 the. You should listen to your body and do that.

I usually wake up and go straight to the gym! There I do a HIT class for 30 mim! My muscles scream very loud every day but then I always think: it’s my 30 mim that will lead me to a great performance and body! So… keep up with the good work!

You may try the whole 7 min and find that it is invigorating to push yourself. I’d try it and if you notice that a day or two later, you are feeling depleted, then back off. But if you haven’t tried 7 min yet, you might want to just “go for it” and psych yourself up for an adventure. When I know I am pushing myself outside my comfort zone I try to do it early in the day so I have time to recover, reflect, and then sleep well.

Small progress is the key! Do the 4 min one and once this becomes a habit then you can start doing the 7 min workout no problem! Also there is a 4 min abs program too! Check it out!

I think that you can certainly do four minutes of HITT instead of seven to start with & then increase the time spent exercising as your body gets used to it and grows stronger. The whole point of this is to develop a habit you will be able to continue with indefinitely. Therefore modifying it so that you are enjoying your workout is very important, much more important then the total duration. Unlike the recommended morning exercise I myself choose to do my workout in the afternoon . Again the point is to develop a habit you can stick with and if mornings dont work for you, choosing to exercise in the morning is setting yourself up for failure. I choose to see my afternoon exercise as an opportunity to restart/reset my day. Its a fresh start for days that suck and an energy re-charge for good days so I can continue to enjoy my day. FYI you gain the same benefit regarding health and energy regardless what time you exercise. There is research suggesting that exercising late in the evening makes it more difficult to fall asleep so beware of that if you’re deciding to exercise in the late evening. However, research also states ,that regarding sleep , exercising in the evening is better than not exercising at all. Personally, I have found that exercising helps me sleep regardless when in the day I do it. You got this ; keep at it!

I would suggest doing it in the morning since it’s proven to help your energy for the whole day. Also, it’s actually a positive feeling to feel sore after working out! Make sure to celebrate after each time. Lastly, if you really can’t work out in the morning, the doing it in the evening doesn’t make a night and day difference or anything so you’re completely fine.

It is NOT a complete disaster. 4 minutes is tops, many people don’t do any exercise at all! If you do 4 minutes now, maybe in the future your muscles will feel fine for more. No idea what the studies say, but I don’t think there’s a problem with doing it in the evening, as long as you do it at the same moment/time every day. The important thing is getting the habit!

Hi there! I’m quite new with this myself but I’ve read quite a few things about the 7 minutes routine previously. I wouldn’t say that it’s going to be a disaster if you start out with 4 minutes but even with 7 I don’t think you are going to have any problems if the intensity of the routine is lower. As for when you should do the exercise, I wouldn’t say it matters. Doing exercise in the morning gives you a boost in energy but doing exercise in the evening(before 8 pm) helps you feel relaxed and sleep better, so it’s a win-win situation no matter when you exercise. I say not after 8 pm though because then the energy you gain will make you want to sleep later and as a result, sleep less. I hope this helps and good luck on your journey!

Try it a few times and see what happens. It’s more important to do something and see what happens. Don’t get overly wrapped up in optimizing. It’s really more about establishing and doing the habit.

I feel like it’s very important to do things at your own pace! Anytime I doing circuit training or HIIT, and I start feeling pain instead of burn, I stop to breathe for a second. Exercise is good, but if you’re doing so much that it hurts you, that’s a problem. Especially if you’re a worker like me and need to be able to feel your muscles to do work well. As for when to exercise, it’s important to fit your schedule. If you’re trying to combat your schedule too much, it’ll cause you to stop sooner. If it fits into your schedule later in the day easily, you’ll be more likely to continue. I do mine either at noon before a protein packed lunch or when I get home from work. Because I’m not a morning person and again, I need to be rested to work well. That fits my schedule so I’m more likely to continue working out because I have to reason not to.