that seven minute workout plan is so last month. the the 4-minute workout is the new hotness for people who don’t need to lose weight and are looking to answer the question, “how little exercise can i get away with while maximizing my fitness gains?” fitness gurus and gyms with fancy equipment will be disappointed. according to the researchers, “…the workout can effectively be practiced anywhere, Dr. Tjonna says. Sprint uphill for four minutes or race up multiple flights of steps. Bicycle, swim or even walk briskly, as long as you raise your heart rate sufficiently for four minutes.”
Tag Archives: high intensity circuit training
the seven minute scientific fitness program.
i’m still working on meeting my 100 consecutive push-up and 200 consecutive sit-up goal. it’s hard to believe i’ve done almost 4,000 push-ups and 7,000 sit-ups over the past 12 weeks! it might be a few more weeks before i actually hit the goal, but then i’ll definitely be looking for a “maintenance” fitness routine that fits my original requirements:
“i’m looking for something that doesn’t require a lot of expensive equipment ( maybe a few dumb bells), that can be done a few times a week for relatively short periods of time ( 30-60 minutes ) that will play well with running ( i.e. not looking to bulk up )”
with perfect timing, this new york times article, “the scientific 7-minute workout”, caught my eye. the article covers new research published in the american college of sports medicine (acsm) health and fitness journal , high intensity circuit training using body weight: maximum results with minimal investment, which claims to whittle down the benefits of a long run and a gym routine into a 7 minute workout with “…12 exercises deploying only body weight, a chair and a wall.”:
“The following is an example of a 12-station HICT program. All exercises can be done with body weight and implements easily acquired in almost any setting (e.g., home, office, hotel room, etc.). The exercise order allows for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength.
Exercises are 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.
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
while it’s only 7 minutes, as the nyt article points out, intensity is the key:
“The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.”
( via kottke )