Originally published in the American College of Sports Medicine's Health & Fitness Journal...the "Scientific 7-Minute Workout" has become one of the most popular templates used for a quick H.I.I.T. workout (high intensity interval training). They (H.I.I.T. workouts) have been said to help you get the fitness benefits of endurance training in less time, and more specifically H.I.I.T. workouts are said to boost metabolism and help to fight weight gain.
The 7-Minute Workout is a set of 12 exercises to be done in a specific order for 30 seconds each, with a 10 second break in-between every exercise. The order is important because some of the exercises particularly target the upper body muscle groups and they are alternated with some lower body muscle group exercises.
Here is the workout...
1. Jumping Jacks
2. Wall Sit
5. Step-Ups (Chair)
7. Triceps Dip (Chair)
9. High Knees
11. Push-Up w. Rotation Reach
12. Side Plank
*You can perform this set of exercises as many times as you see fit...2 or 3 reps being the recommended number for the average person.
*You can also substitute certain exercises with more difficult versions if this list is too simple.