Get Fit: The 7-minute workout - FOX 10 News | myfoxphoenix.com

Get Fit: The 7-minute workout

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SOUTHFIELD, Mich. (WJBK) -

No time for a lengthy exercise program? The scientific 7-minute workout might be the thing for you. This workout, published in the American College of Sports Medicine's Health & Fitness Journal, highlights key exercises used to get fit in a flash.

These exercises are performed in 30 second intervals with 10 second breaks in between for 7 minutes.

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

"Higher intensity exercise is a better stimulus," Beaumont Doctor Barry Franklin explains, "We can change our muscles in the same way a few hours of running can just by working close to our maximum capacity."

All that is needed for this workout is your body weight, chair, and a wall.

High intensity workouts are not for everyone though. "For middle-age and older adults who may be diabetic, overweight, or sedentary, I wouldn't recommend it," says Franklin.

If you aren't ready to try the full Scientific 7 minute work out give the beginner version a try. This workout is lower intensity and easier on the heart and joints, easing you into the full workout.

Give each of these exercises 30 seconds with 10 seconds of rest in between.

  • Jog in place
  • Squats
  • Push-ups on knees
  • Spinal balance
  • Superman
  • Hip lift/Glute squeeze
  • Abdominal crunches
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