Can a workout done in 7 minutes really be the perfect solution for losing weight and toning up? A new report in the American College of Sports Medicines Health & Fitness journal found that doing 12 scientifically proven exercises using only your body weight and chair can give you the perfect high-intensity workout in a matter of only seven minutes.
Yep, you read that right! So instead of going for that long jog or hitting the weights at the gym, you can complete the equivalent to both workouts in less than 10 minutes a day. Read on to find out the workouts you will need to do…
Read more ¿Qué más?: Get a flat tummy without doing a single crunch!
Chris Jordan, the director of exercise physiology at the Human Performance Institute and co-author of the article tells the New York Times that there has been plenty of evidence proving that high-intensity interval training is the key to gaining fitness benefits quickly. In the program created by Jordan and his colleagues, the intense activity is followed by periods of 10-second rest in between intervals.
The workout works both your upper and lower body, putting emphasis on the larger muscle groups which allows the rest of the inactive muscles to recuperate after being exerted. The 30 second exercises are each done rapidly as the intensity increases and your discomfort level peaks on a scale from 1 to 10.
Check out the exercises below and make sure to follow the instructions above!
Image via lululemon athletica/Flickr
Jumping Jacks
Jumping jacks are a surefire way to get your heart rate going. Make sure to start out your routine with this exercise before doing the rest.
Wall Sit
Although it seems innocent, the wall sit is the perfect workout to get your butt in great shape. Try to withstand the pain and go through the entire 30 seconds without losing your balance or standing up.
Push Up
Push ups are a great way to create the illusion of a bigger chest and a quick and easy way to tone up your arms. These will easily make you feel overly exerted, but keep going!
Ab Crunches
Crunches are an oldie but goodie exercise move. It's perfect to build toned abs and although they may seem easy at first, you'll think otherwise after this workout!
Step up on Chair
Using your body weight to lift yourself up with the support of a chair will challenge not only your balance, but work your lower body's muscles. The workout may feel hard now, but just think about the pert booty you'll have on the beach this summer!
Squat
This traditional butt workout will give you defined thighs and a tight and high butt. Take that gravity!
Tricep Dips
Tricep dips are the quick and simple way to get toned triceps. Get your arms tank top ready with this exercise!
Plank
Planking is the ultimate exercise move to tone your abs and whole body. You'll see that your body will be challenged by this tough workout used during pilates sessions.
High Knees
This jogging in place move will challenge your breathing and balance as your maintain your posture keeping your knees high up. The plus is you'll have toned legs and tight abs!
Lunges
Much like the squat, lunges are an old school but effective way to get your legs and butti in check. Make sure to stand hip width apart to get the most range of motion.
Push up and rotate
You're probably wanting to give up right about now, but don't! This move is a push up followed by a rotation. Your core is key during this move so make sure to keep it steady and tight as your repeat the steps.
Side Plank
The side plank is effective for your balance, arms and core. Make sure to hold it and don't be surprised if you have tighter and firmer abs after doing all this core work!
