The 7-minute scientifically proven workout

The 7-minute scientifically proven workout May 16, 2013

A new study outlines 12 exercises — include the side plank shown here — that can get you into scientifically proven good shape. — AFP picNEW YORK, May 16 — One of the biggest buzzwords in fitness right now is HIIT, or high-intensity interval training — and now a new study outlines 12 HIIT exercises that can get you into scientifically proven good shape in as little as seven minutes.The principle of HIIT is short, intense workouts that can give you maximum benefits but in less time.

“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” study author Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Florida, told The New York Times.

New research published in the May-June issue of the American College of Sports Medicine‘s Health & Fitness Journal lists 12 exercises that should do the trick, with each to be performed for 30 seconds with 10 seconds of transition time between bouts. Total time for the entire circuit workout is about seven minutes, but it can be repeated two to three times.

1. Jumping jacks (total body)
2. Wall sit (lower body)
3. Push-up (upper body)
4. Abdominal crunch (core)
5. Step-up onto chair (total body)
6. Squat (lower body)
7. Triceps dip on chair (upper body)
8. Plank (core)
9. High knees/running in place (total body)
10. Lunge (lower body)
11. Push-up and rotation (upper body)
12. Side plank (core)

According to a 2011 study, just two weeks of high-intensity interval exercise was found to improve your aerobic capacity as much as six to eight weeks of endurance training.

Access the new study:

HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment

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Tags: American College of Sports Medicine, Chris Jordan, Crunch (exercise), High-intensity interval training, HIIT, New York Times, Orlando Florida, Physical exercise