7-Minute Workout: Is It Just As Good As A Long Run? Learn The Program [VIDEO]

By Staff Reporter on May 10, 2013 5:51 PM EDT

7-minute workout
7-minute high intensity circuit training (Photo: American College of Sports Med)

A 7-minute workout a day is all it takes to stay healthy. As living costs rise and careers demand longer work hours, many adults are out of shape either because gym memberships are too expensive or because they no longer have time. According to a new regime devised by scientists, seven minutes are all you need to maintain physical fitness.

Human Performance Institute exercise physiology director Chris Jordan of Orlando spoke with the New York Times about the latest 7-minute workout:

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"There's very good evidence that high-intensity interval training provides many of the fitness benefits of prolonged endurance training but in much less time."

A fundamental workout that requires nothing more than a wall and a chair, a person simply applies his or her body weight to perform 12 exercises to produce training results that are just as effective as a long run and a session of weight training.

The 7-minute, 12 exercise menu is as follows:

1. Jumping jacks -- Total body

2. Wall sit -- Lower body

3. Push-up -- Upper body

4. Abdominal crunch -- Core

5. Step-up onto chair -- Total body

6. Squat -- Lower body

7. Triceps dip on chair -- Upper body

8. Plank -- Core

9. High knees/running in place -- Total body

10. Lunge -- Lower body

11. Push-up and rotation -- Upper body

12. Side plank -- Core

Individuals are advised to take a 10-second rest and catch a breath in between each exercise.

To reap maximum reward from the 7-minute workout, fitness professionals advise the exercises to be performed at a discomfort scale of 8 out of 10.

To learn how to perform these exercises, be sure to watch the videos below. Best of luck on gaining your perfect beach body!

© 2012 iScience Times All rights reserved. Do not reproduce without permission.

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