7-minute circuit: Science showed it works — then special ops trainer Mark Lauren made it tougher.
Seems like everyone is trying to do more with less these days.
Now even workouts are getting trimmed down to bare bones. But it turns out that may be a good thing.
A simple, fast, high-intensity workout — finished in as little as seven minutes — will produce many of the same benefits as a good run and trip to the weight room, a recent study published in the American College of Sports Medicine’s Health & Fitness Journal concludes.
Using 12 rapid-fire exercises tapping only body weight, a chair and a wall, experts at the Human Performance Institute in Orlando, Fla., say athletes can shed body fat, build muscle, amp up VO2 max and decrease insulin resistance.
While maintaining good form, do as many reps as you can of each exercise for 30 seconds, with 10 seconds of rest between exercises.
2. Situps with arms crossed against chest
5. Fast swimmers: Lie face down on your stomach with arms extended out front. Alternate sides raising both arm and leg. “This is a good postural exercise, forcing you to extend the spine,” Lauren says.
6. Modified mountain climbers: Starting in a pushup position, raise your right knee to your left elbow. Return to the starting position and do left knee to right elbow. Repeat. “This is a a great total body workout that uses the same muscles used in pushups and situps,” Lauren says.
7. Side lunges: Standing with feet parallel about hip-width apart, step your right foot out to your right. Shift your weight to your right side, bending at your knee until your shinbone is vertical to the floor and your hips are pushed back. Return to starting position and repeat on the other side.
8. Air plunges: “This is a short movement, but a powerful exercise,” Lauren says. Lie down on your back with legs straight up, bending at the hips, and arms to the side. Push your hips up into the air and then lower down to the ground. “It’s just a few inches, but you’ll feel it working your triceps and rear delts.”
9. Pointers: Start on hands and knees. At the same time extend your right arm and left leg straight out. Pause at the top, holding hips parallel, then return. Repeat on the other side. “That’s another great postural exercise that offsets all the pushing and crunching exercises,” Lauren says.
10. Side jumps: Also called ski jumps, just jump from side to side with knees together as if you were carving it up on the slopes. Wear a backpack to increase difficulty.
11. Seated dip: With your back up against a chair, hands up on the seat and knees bent in front of you, lower your hips to the ground. “You can make it harder by straightening your legs out in front of you,” Lauren says. If you really want to feel the burn, prop your feet up on another chair in front of you.
12. Four count: Also known as the squat thrust, this is just the beginning of a burpee, but with no pushup or jump.
Borrowed from: Jon Anderson is a staff writer for OFFduty. Contact him at firstname.lastname@example.org.