Do micro workouts really work? Fitness apps promise results in just THREE minutes a day... but experts say there's a catch

  • Fast workouts promise dramatic results in just a few minutes per day 
  • Experts say to achieve results, people need to work at 100 per cent
  • For most people this is not sustainable as it is exhausting and challenging
  • People are best off doing circuit workouts for 10 minutes or more 
  • People that sit down all day are best off doing longer workouts  

By Laura House For Daily Mail Australia

Published: 20:47 EST, 12 July 2015 | Updated: 16:44 EST, 13 July 2015

With the seven-minute-workout and quick exercise becoming increasingly popular, many are wondering how and whether or not these ‘fast workouts’ really work.

The workouts, which involve doing intense full-body exercises for short intervals, are popular among those who have busy schedules and full calendars, as they promise results with minimal time commitment.

The '7 Minute Workout' app, which been downloaded by over two million people and is the number one fitness app in 127 countries, suggests 12 short high-intensity body-weight exercises for just seven minutes per day can help people keep in shape.

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Rising in popularity: Fast workouts are between three and seven minutes are growing, promising fast results

Rising in popularity: Fast workouts are between three and seven minutes are growing, promising fast results

Hard work: Health experts say to see results people would have work at 100 per cent of their ability 

Hard work: Health experts say to see results people would have work at 100 per cent of their ability 

The most recent fast fitness routine is the three-minute workout, which is based on a study that suggests a number of short intense workouts that last less than three minutes can burn 200 calories and kick up the metabolism throughout the day. 

The '3 Minute Workout' app has already had over 100,000 downloads and over 1,500 five-star ratings. 

However, whether this ideal scenario works for everyone is debatable. 

‘Short, hard workouts are proving to be a very efficient way to get results, but you've got to be prepared to push yourself harder than a normal workout,’ health and fitness expert, Amelia Phillips, told Daily Mail Australia. 

‘For an average sized person it would be pretty much impossible to burn 200 calories in just three minutes.’

'Pretty much impossible': Experts say to burn 200 calories in three minutes as claimed would be impossible

'Pretty much impossible': Experts say to burn 200 calories in three minutes as claimed would be impossible

'Calorie after burn': The short workouts can help with burning calories as the day goes on

'Calorie after burn': The short workouts can help with burning calories as the day goes on

AMELIA'S TIPS FOR BURNING MAXIMUM CALORIES IN MINIMAL TIME 

These two are really effective and fun short workout styles

TABATA CIRCUIT:

- Pick four to six exercises from the ones mentioned above.

- Do a two minute cycle of 20 seconds on, 10 seconds off

- Repeat for two minutes then move onto the next exercise

- Do this for ten minutes  

AMRAP CIRCUIT (as many rounds or reps as possible):

- Pick a timeframe such as ten minutes and a number of reps per exercise

- Repeat those four to six exercises in as many rounds as possible 

- Record the number of rounds and reps and try to beat it next time

Exercise physiologist, Dr Bill Sukala, says to achieve this kind of drastic result, people will have to be working at 100 per cent to the point they feel like throwing up.

‘The reality is, is that this kind of exercise is not sustainable for regular people as humans are pleasure seekers and pain avoiders,’ Dr Sukala told Daily Mail Australia.

‘Working at that level isn’t appropriate for everyone and if people are time poor they should be doing high intensity exercise, but they probably won’t be achieving that kind of result.'

Mrs Phillips says while people probably won’t see an immediate dramatic calorie burn, a short burst of high intensity exercise can boost the metabolism.

‘What you might experience is the 'calorie after burn' whereby your body's metabolism remains elevated after the workout which can lead to more calories being burned that day,’ Mrs Phillips said.

‘Some of the best exercises for maximum calorie burn in minimal time include running (especially sprints), skipping, burpees, jumping jacks, spider crawls and box jumps.’

Best results: Those who are time poor can see best results with circuit workouts that are over ten minutes 

Best results: Those who are time poor can see best results with circuit workouts that are over ten minutes 

Stand up: Those who sit down for a job should be getting up as much as possible and doing longer workouts 

Stand up: Those who sit down for a job should be getting up as much as possible and doing longer workouts 

People who lack time due to office jobs should try and exercise throughout the day rather than a short burst however, with Mr Sukala saying excessive sitting can lead to health risks, even if people are doing high intensity short workouts earlier in the day or at night.

‘When people exercise for a short amount of time but are then sitting down for 23 hours of the day, the health risks are increased significantly…those people are best off getting standing desks, or taking regular breaks and getting a drink or a tea or walking around,’ Dr Sukala said.

'In general people just need to remember the basics as it seems they are being waved aside for the gimmicks - do the key things like eat less, move more, don't smoke and get rest, it's as simple as that.' 

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