Yes Virgi
nia, there is such a thing as a seven-minute workout, one that is endorsed by such authoritative experts as Chris Jordan, director of exercise physiology at the Human Performance Institute in Orlando. As Gretchen Reynolds reports in the New York Times, Jordan’s research is explained in an article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal, whose practical application comes in the form of 12 exercises that require only a wall, a chair, and yes, your body weight. Jordan recommends that the exercises below be performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times. Click here for a gallery of images of the exercises.
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