This article was taken from the December 2013 issue of Wired magazine. Be the first to read Wired's articles in print before they're posted online, and get your hands on loads of additional content by subscribing online.
If you're too lazy to drag yourself to a gym, Chris Jordan, director of exercise physiology at the Human Performance Institute in Orlando, Florida has an alternative. He has designed a high-intensity workout to do at home, combining the heart-pumping effects of a treadmill with muscle-building exercises -- all in seven minutes. No excuses.
Alternate your exercises "Start with a total-body exercise such as jumping jacks, followed by a lower-body exercise such as a squat, then an upper-body exercise -- push-ups or a chair dip. Then do a core exercise for abdominal and lower-back muscles, and start the sequence again," says Jordan. "This allows muscles to recover before challenging them again."
Watch the clock The workout consists of 12 exercises, each done for 30 seconds, with ten seconds between them. "Ideally, we recommend people progress to two or three circuits successively, to achieve a vigorous 20-minute workout," Jordan says. "This maximises aerobic conditioning, keeps heart rates up, and gets high-quality muscle development."
Adapt as you go Make the exercises more challenging as you get used to them. "Try push-ups with one leg on the floor and one leg in the air. Likewise, do chair-dips with one leg in the air," Jordan says.
You can also add new exercises to the programme as long as it's consistent with the sequence. For instance, swap jumping jacks for skipping.
Don't overdo it To push yourself to the maximum, Jordan advises three workouts per day, three times a week. "That's consistent with research on high-intensity and circuit training, to ensure sufficient recovery between workouts," he says. Warming up beforehand and stretching to cool down after the session are both essential to avoid muscle injuries.
This article was originally published by WIRED UK
