No time to work out? No sweat. Here's a routine that will exercise your muscles in just seven minutes. The secret is high-intensity circuit training (HICT). "It can provide similar, or better, results in much less time than a traditional moderate-intensity workout," says Chris Jordan of the Human Performance Institute in Florida, who developed the routine.
Whereas physical activity guidelines for adults recommend 150 minutes of moderate-intensity exercise a week, only 75 minutes are needed for high-intensity exercise. "You can get a great workout -- even without equipment," he adds. "However, it is very important to exercise regularly and consistently." Download one of many "seven-minute workout" apps for detailed instructions. And do ensure your doctor has no qualms.
- Assemble your 'gym'
This routine is designed to be performed almost anywhere. All you need is a wall (for wall sits), a chair (for step-ups and tricep dips) and yourself. HICT combines aerobic and multi-joint resistance exercises using body weight to work your entire frame. - Start your exercises
The full circuit is designed to exercise the whole body, lower body, upper body and core in three sets: jumping jacks, wall sit, push-up, abdominal crunch; chair step-ups, squat, triceps dips, plank; high knees, lunge, push-up and rotation, side plank. - Complete the circuit, then rest
Each exercise should last 30 seconds with ten-second rests in between. Keeping to the sequence is important, as one muscle group is allowed to recover while another is exercised. Then repeat the routine -- if you can. You'll soon see improvements.
This article was originally published by WIRED UK
