According to Harley Pasternak Blog's, it might take just seven minutes to get your body in gear!
A few years back, the U.S. government came up with some physical fitness guidelines for adults. It was recommended that adults get the minimum of two and a half hours per week of moderate intensity aerobic activity... or... one hour and fifteen minutes per week of vigorous intensity aerobic activity... or a combo of the two. Muscle strengthening activities should also be thrown into the routine at least two days per week.
An editorial in the American College of Sports Medicine's Health & Fitness Journal has made everyone's ears open up with the suggestion that an adult can get fit with just a few minutes per day! Could it be true? The authors gathered data and determined that seven minutes might do the job.
The seven-minute exercise cycle combines aerobic and resistance training into a single high-intensity circuit. The entire routine utilizes your own body weight, which means no fancy equipment or gym memberships.
The high-intensity exercise series targets all major muscle groups. It alternates between upper and lower in a specific order, while supporting an increased heart rate and maximizing the metabolic impact of the exercises. The focus here is high-intensity. High-intensity circuit training has always been shown to be highly valuable for weight loss and overall physical health.
Not only do you get your heart pumping and burn calories by the cardiovascular effort, but you also speed up your resting metabolism by building muscle with the resistance work. Studies show that these metabolic benefits can be present for as long as three days after HICT.
1. REVERSE FLY – 45 Seconds
2. SKATER LUNGE OR SQUAT – 45 Seconds
3: TRICEP DIPS – 45 Seconds
4. PRONE HAMSTRING CURL – 45 Seconds
5. SUPERMAN – 45 Seconds
6. PUSHUP/MODIFIED PUSHUP – 45 Seconds
7. STANDING SIDE BEND – 45 Seconds
8. PLANK – 45 Seconds