Just 7 Minutes to Strong and Slim

When it comes to exercise, do you have a hard time finding the time or get stopped by lack of equipment or desire to join a gym? Can you find 7 minutes in your schedule? Just imagine that in only 7 minutes you can get all of the benefits of a long aerobic and resistance training workout without the use of any equipment or need to go to a gym. Your body weight is used as resistance. No weights are necessary. It can be done ANYWHERE! The secret is intensity and intervals.

In just 7 minutes of High Intensity Circuit Training or HICT, you can get maximum results with minimal investment and reap benefits such as:

Increased energyr
Combat fatiguer
Improved muscle strengthr
Increased endurancer
Accelerated fat lossr
Increased growth hormoner
Improved cardiopulmonary healthr
Decreased insulin resistance

This has been scientifically studied and shown to work in a published article in the American College of Sports Medicine Health and Fitness journal. They used the following 12 exercises that work all of your body parts along with your heart and lungs:

Jumping Jacks
Wall sitr
Push upsr
Abdominal crunchr
Step up onto a chairr
Squat
Triceps dip on a chairr
Plank
High Knee runs in placer
Lunge
Push up with side rotationr
Side plank

High Intensity Interval

Each exercise in the circuit is done for 30 seconds with high intensity. You know you have reached that intensity if you pant and can’t speak or if your heart rate is >85% -95% of your target hear rate, which is 220-age. Using a heart rate monitor is best.

Recovery or Rest Period

Rest for 30 seconds or less between intervals. Maximum benefit occurs if rest is less than or equal to 15 seconds.

Not everyone may be ready for this high intensity workout. Proceed with caution if you are obese, out of shape, previously injured or have high blood pressure or heart disease. Be sure to check with your doctor as some modifications may be necessary until you build strength and endurance. Workout slides are available on You Tube along with timing. Try it so you can be slim and strong in just 7 minutes.