Get Fit: The 7-minute workout - FOX 32 News Chicago

Get Fit: The 7-minute workout

Posted: Updated:
SOUTHFIELD, Mich. (WJBK) -

No time for a lengthy exercise program? The scientific 7-minute workout might be the thing for you. This workout, published in the American College of Sports Medicine's Health & Fitness Journal, highlights key exercises used to get fit in a flash.

These exercises are performed in 30 second intervals with 10 second breaks in between for 7 minutes.

  • Jumping jacks
  • Wall sit
  • Push-up
  • Abdominal crunch
  • Step-up onto chair
  • Squat
  • Triceps dip on chair
  • Plank
  • High knees running in place
  • Lunge
  • Push-up and rotation
  • Side plank

"Higher intensity exercise is a better stimulus," Beaumont Doctor Barry Franklin explains, "We can change our muscles in the same way a few hours of running can just by working close to our maximum capacity."

All that is needed for this workout is your body weight, chair, and a wall.

High intensity workouts are not for everyone though. "For middle-age and older adults who may be diabetic, overweight, or sedentary, I wouldn't recommend it," says Franklin.

If you aren't ready to try the full Scientific 7 minute work out give the beginner version a try. This workout is lower intensity and easier on the heart and joints, easing you into the full workout.

Give each of these exercises 30 seconds with 10 seconds of rest in between.

  • Jog in place
  • Squats
  • Push-ups on knees
  • Spinal balance
  • Superman
  • Hip lift/Glute squeeze
  • Abdominal crunches
  • MorningsMorningsMore>>

  • Gold Ribbon Lemon Zucchini Muffins

    Gold Ribbon Lemon Zucchini Muffins

    Tuesday, July 29 2014 10:54 AM EDT2014-07-29 14:54:13 GMT
    Michigan State Fair Gold Ribbon winner and MSU Freshman, Alexandra Reau, makes her famous Lemon Zucchini Muffins on 'The Nine.'
    Michigan State Fair Gold Ribbon winner and MSU Freshman, Alexandra Reau, makes her famous Lemon Zucchini Muffins on 'The Nine.'

  • Can you pull a Lebron James and go back to your old job?

    Can you pull a Lebron James and go back to your old job?

    Tuesday, July 29 2014 9:28 AM EDT2014-07-29 13:28:19 GMT
    If King  James can do it, why can't you? Would you ever return to a previous employer?
    If King  James can do it, why can't you? Would you ever return to a previous employer?
  • Vitamins: Can there be too much of a good thing?

    Vitamins: Can there be too much of a good thing?

    Tuesday, July 29 2014 9:26 AM EDT2014-07-29 13:26:52 GMT
    Vitamins are 13 compounds that are vital for optimal health (hence vit-amin), but cannot be made in large quantities. 
    Vitamins are 13 compounds that are vital for optimal health (hence vit-amin), but cannot be made in large quantities. 
Powered by WorldNow

205 N. Michigan Avenue
Ground Floor
Chicago, IL 60601
Station Operator: (312) 565-5532
Newsroom: (312)565-5533

Didn't find what you were looking for?
All content © Copyright 2000 - 2014 Fox Television Stations, Inc. and Worldnow. All Rights Reserved.
Privacy Policy | Terms of Service | Ad Choices