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Look What Happens In a 7-Minute Scientific Workout

By Sandy Schroeder

Are you ready for a super intense seven-minute scientific workout? When I saw this workout featured in the New York Times, I was both fascinated and repelled. I am just getting warmed up at seven minutes. So how could I pull off 12 different exercises and still be standing?

If you aren't already in great shape, and want to consider this workout, you may want to run it by your doctor first for approval. The biggest benefit seems to be you will be all done with your workout in seven minutes!

I tried to picture myself steaming through these exercises at a steady clip, and quickly decided I would have to work up to it. I could see starting with the list, doing them at my own rate, and building my endurance over a period of time, which would create an excellent workout that just took longer. Or I might pick a few that I like and try to do them in seven minutes.

This 7-minute scientific workout of 12 exercises appeared in the May-June American College of Sports Medicine’s Health & Fitness Journal. See what you think.

  • Jumping jacks
  • Wall sit
  • Push-up
  • Abdominal crunch
  • Step up onto chair
  • Squat
  • Tripceps dip on chair
  • Plank
  • High knees running in place
  • Lunge
  • Push up and rotate
  • Side plank

The workout only uses body weight, a chair, and a wall, but it fills the requirements for a high-intensity effort that matches one done with a long run and a visit to a weight room. It is guaranteed to create seven minutes of steady discomfort, all based on science. 

Fitness coaches say this workout supplies many of the benefits of ongoing endurance training in a much shorter time. They say even a few minutes of exercising at maximum capacity creates molecular changes in muscles that would take several hours of bike riding or running to achieve.

This program requires short recovery periods be mixed into the exercises. There is a 10-second break between each exercise and large muscles in the upper body are alternated with ones in the lower body to create another rest for the body. So the exercises should be done in the order listed.

Thirty seconds is allowed for each exercise and they should be done in a steady flow. The discomfort is estimated to be 8 on a scale of 1 to 10, but then you're all done if you have not collapsed. It is tempting to see the funny side of this jam-packed effort, but many people who are in great shape may find it interesting and perhaps useful.

As always, see your doctor before beginning a new exercise routine. In this case, that is quite important because of the intense demands of this series.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Saint Peters, Mo.

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