Researchers Publish The 7-Minute Scientific Work Out

CDC: Only 20 Percent of Americans Get Enough Exercise
Seven minutes of intense exercise could be more beneficial than hours of running.

It'll be an uncomfortable seven minutes, but it could be a more effective workout than hours spent running or weight training, Florida researchers say. In a new study published in the American College of Sports Medicine's Health & Fitness Journal, two experts said that a combination of 12 exercises done over the course of seven minutes could be just as good for you as hours spent on other kinds of exercise, according to a preview of an upcoming New York Times Magazine column.

The workout is high-intensity and uses a person's own body weight as resistance, the Times says. Each exercise takes 30 seconds, with a 10-second rest in between each one. The exercises alternate between the large muscles of the upper body and those of the lower body, the authors told the Times, with a significant order to the exercises.

"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," the Times adds. "Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you're done."

The routine starts with jumping jacks, followed by wall sitting, push-ups, crunches, stepping up onto a chair, squats, tricep dips, the plank, running in place, lunges, rotation push-ups, and side plank.

Klika, B, Jordan, C. High-Intensity Circuit Training Using Body Weight: Maximum Results With Minimal Investment. Health & Fitness Journal. 2013; 17:3. Accessed May 10, 2013.