A recent study laid out exactly how to work out to get the maximum results in the minimum amount of time with just your body weight, a chair, and a wall. The trick is to strategically order the exercises so you’re working different major muscles groups (upper body, lower body, core) each time. This allows for one major muscle group to rest while you work the next muscle group, resulting in a super-efficient, super-effective routine. The workout takes just seven minutes, can be done in the comfort of your own home and according to science it can improve your health and decrease body fat.
Exercising for seven minutes a few times a week is not going to totally transform your body, but when done correctly, it’s better than zero minutes, and you’ll likely see some health benefits. For example, being able to run up the stairs without getting winded.
Perform each exercise at a high-intensity effort for 30 seconds. Allow 10 seconds active rest between each exercise. Active rest is resting however you are not just standing still, you will be doing light jogging on the spot or even setting up for your next exercise. For static exercises such as Wall Sit and Plank, hold the position for 30 seconds. For exercises that target two sides (such as your legs), alternate each leg for the 30 seconds. This circuit can be repeated 2-3 times if desired.
With each exercise, you may add progressions to increase the intensity and get more of a workout.
Progressions will be listed below next to the exercises.
All information provided by Masnad Health clinic is of general nature and is for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual’s specific health or medical condition.
As always, check with your doctor or physiotherapist before beginning any high-intensity exercise routine.