Get Fit: The 7-minute workout - Fox 2 News Headlines

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>>

  • Healthy Greek yogurt recipes

    Healthy Greek yogurt recipes

    Thursday, August 21 2014 11:42 AM EDT2014-08-21 15:42:18 GMT
    These recipes come from Lisa Howard, author of the cookbook Healthier Gluten-Free.
    These recipes come from Lisa Howard, author of the cookbook Healthier Gluten-Free.
  • 7th Annual Patriot Golf Day shootout

    7th Annual Patriot Golf Day shootout

    Thursday, August 21 2014 10:36 AM EDT2014-08-21 14:36:16 GMT
    Fox 2 News Morning LogoFox 2 News Morning Logo
    The Patriot Golf Day Shootout raises funds for those who have devoted their lives to our country.
    The Patriot Golf Day Shootout raises funds for those who have devoted their lives to our country.
  • Coffee red chile braised beef short ribs from Harry's Detroit

    Coffee red chile braised beef short ribs from Harry's Detroit

    Thursday, August 21 2014 10:25 AM EDT2014-08-21 14:25:44 GMT
    This recipe for coffee red chile braised beef short ribs comes courtesy of Chef Jim Lamb at Harry's Detroit.
    This recipe for coffee red chile braised beef short ribs comes courtesy of Chef Jim Lamb at Harry's Detroit.
Powered by WorldNow

WJBK-TV | Fox 2
16550 West Nine Mile Rd.
Southfield, MI 48075

Main Station: (248) 557-2000
Newsroom: (248) 552-5103

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