(HealthDay)—Are you in a time crunch for even a short workout? Experts at the American College of Sports Medicine created a 7-minute plan that can fit into almost anyone’s schedule.
The program uses high-intensity training in an exercise circuit, meaning that you quickly progress from one exercise in the circuit to another, exercising full out for each one (that’s the “high-intensity” part of the training plan).
This workout combines cardio and resistance work into a single session. Some moves target specific muscle groups; others work the entire body.
Do each of the 12 exercises for 30 seconds, which should be enough time to complete between 15 and 20 repetitions, the optimal amount. Take a 10-second break as you transition from one exercise to the next, but no longer so that you don’t lose the benefits of the high-intensity technique.
7-Minute Circuit Exercises
- 1. Jumping jacks to benefit your entire body
- 2. Wall sits to target your lower body
- 3. Push-ups to target your upper body
- 4. Abdominal crunches to target your core
- 5. Step-ups to benefit your entire body
- 6. Squats to target your lower body
- 7. Triceps dips to target your upper body
- 8. Planks to target your core
- 9. Running in place to benefit your entire body
- 10. Lunges to target your lower body
- 11. Push-ups to target your upper body
- 12. Side planks to target your core
Note: The precise order of these exercises was done so that opposing muscle groups alternate between rest and work.
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