HIIT The Bedroom

Health benefits and features of a workout that combines sex and body weight exercise

HIIT the Bedroom1 is a new exercise video series that combines sex and the 7 Minute Workout.

The new couples' workout was created by Love2Lose to make it fun and easy for people to reach their fitness goals by combining two activities that reportedly make us the happiest: sex and exercise.

HIIT the Bedroom1 is sexercise workouts for couples designed to make fitness part of the routine, so people don’t quit. Research studies show exercise is better together because pairing up helps motivate both partners to stay active (Raglin & Wallace, 1995; Essomba et al., 2016).

Take the 7 Minute Workout to the Bedroom

The 7 Minute Workout is a popular high intensity interval training (HIIT) exercise circuit that was first featured in the Health and Fitness Journal, published by the American College of Sports Medicine (Klika & Jordan, 2013).

HIIT is challenging physical activity outside the bedroom that takes your cardio above your comfort zone. Short, intense bursts of exercise--lasting between 30 seconds and three minutes—are mixed with rest periods that last the same amount of time or longer.

When you take the 7 Minute Workout to the bedroom with positions like the 'crab' or 'little dipper' that involve lifting body weight, sex counts as a HIIT move that ramps up cardio and improves flexibility and strength.

Sexercise science

HIIT the Bedroom1 is a science-based workout and the combination of sex and the 7 Minute Workout can provide several benefits:

Get Fit Fast

Enjoy a fun workout that saves time. Do more of what you like, or try something new in the bedroom.

Flex Your Sex

Can sex burn calories? Yes, sex counts as aerobic exercise that burns between 69 to 100 calories in a half hour. It is more fun than exercise outside the bedroom and sex can count as another workout option in a couple’s fitness plan for a healthy lifestyle (Frappier et al., 2013; Hellerstein & Friedman, 1970; Nemec et al., 1976, Boone et al., 1995).

HIIT the Bedroom1 videos demonstrate a high intensity exercise that combines the 7 Minute Workout with vigorous sex moves to make it more fun and easy to burn calories.

For more fun ideas, visit our workout library of videos to learn about positions that can double as body weight exercise to become part of personalized HIIT the Bedroom1 workout that’s just right for both of you.

During sex, some people can perform at a higher intensity compared to a half hour of moderate exercise outside the bedroom, according to a study done by researchers at the University of Quebec at Montreal. Some men can even burn more calories while having sex than during a moderate workout such as walking or swimming (Frappier et al., 2013).

Sex positions for exercise that involve lifting body weight – either your own or that of your partner – will add resistance and boost the intensity of the workout.

To include this in a home workout with your partner, add in some stretches and yoga moves as your rest periods, then ramp it up with some high intensity sexual activity. Shortening the time between rest periods can also up the intensity for a harder workout.

Better Together

Most fitness programs are not part of a regular routine and are usually designed for individuals, so people often exercise alone.

Working out with your partner is a necessary part of the Sexercise lifestyle. Pairing up outside the bedroom helps motivate both of you to stay active and take part in regular physical activity, which has been shown to ramp up libido and lead to better sex (Raglin & Wallace, 1995; Essomba et al., 2016).

HIIT the Bedroom1 makes it easy to work as a team between the sheets and incorporate sex as another workout option.

Feel-Good Sexercise

Exercise can feel like a drag when your heart pounds and you are ‘out of breath’, but the same sensations make sex feel good.

Look Good Naked

The 7 Minute Workout has been scientifically shown to result in weight loss (Trapp et al., 2008).

Recent studies have also found that the 7 Minute workout improves flexibility, muscle strength, fitness levels, and shrinks waist size by an average of 4 cm to sculpt body composition in 6 to 8 weeks (Mattar et al., 2017; Schmidt et al., 2016).

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Essomba, Noel. (2016). Influence of Physical Exercise on Sexual Activity: the Case of Practitioners of Physical Activities and Sports in the City of Douala. International Journal of Sciences and Research, 5, 1875-1880.

Frappier, J., Toupin, I., Levy, J. J., Aubertin-Leheudre, M., & Karelis, A. D. (2013). Energy Expenditure during Sexual Activity in Young Healthy Couples. PLOS One.

Hellerstein et al. (1970) Sexual activity and the postcoronary patient. Arch Internal Medicine, 125(6):987-99.

Klika, B. and Jordan, C. (2013). High-Intensity Circuit Training Using Body Weight: Maximum Results with Minimal Investment. Health and Fitness Journal, 17(3), 8-13.

Mattar, L. et al. (2017). Effect of 7-minute workout on weight and body composition. Journal of Sports Medicine and Physical Fitness, 57(10), 1299-1304.

Nagashima et al. (2010). Three-month exercise and weight loss program improves heart rate recovery in obese persons along with cardiopulmonary function. J Cardiol, 56(1), 79-84.

Nemec et al. (1976). Heart rate and blood pressure responses during sexual activity in normal males. American Heart Journal, 92(3), 274-277.

Raglin, J. S., and Wallace, J. P. (1995) Twelve month adherence of adults who joined a fitness program with a spouse vs without a spouse. J Sports Med Phys Fitness, 35(3), 206-13.

Schmidt, D. et al. (2016). The effect of high-intensity circuit training on physical fitness. Journal of Sports Medicine and Physical Fitness, 56(5), 534-540.

Stein, R. A. (2000). Cardiovascular response to sexual activity. The American Journal of Cardiology, 86(2), 27-29.

Trapp et al. (2008). The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International Journal of Obesity, 32(4), 684-91.

Twells, L. K. et al. (2014). Current and predicted prevalence of obesity in Canada: a trend analysis. Canadian Medical Association Journal, 2(1), E18-E26.

Vogel L. (2017). Overweight or overfat? Many Canadians are both. Canadian Medical Association Journal, 189(37), E1202-E1203.