Keeping yourself in shape doesn’t necessarily means killing yourself in the gym 3 times a week. Staying in shape can actually be a lot easier and cheaper too.
Back in 2013, the NY Times published a scientifically-correct 7-minute exercise program, which was originally released in the American College of Sports Medicine’s Health & Fitness Journal.
In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.
Various researches show that even a few minutes of training at an intensity approaching maximum capacity produces molecular changes within muscles comparable to those of several hours of running, for example.
Check out the mentioned exercise program below. The extremely intense training must be divided into 10-second rest intervals. The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10.
Alternatively, there’s a more difficult 7-minute exercise program, that you can use when you get tired of the one explained above. The advanced program requires two dummbells.
Also, don’t forget to check out the famous 30-second total body workout here, from fitness expert David Jack.