Scientific 7 Minute Workout

The Scientific 7 Minute Workout (adapted from The New York Times)


Each exercise is meant to be done for 30 seconds

10 sec rest in between each exercise

Work that was done by scientists at McMaster University in Hamilton, Ontario, and other institutions has shown that even a few minutes of training at an almost maximum intensity can produce molecular changes within muscles. These changes are comparable to those of several hours of running or bike riding.

Interval training, however, requires intervals. This essentially means that the extremely intense activity must be intermingled with brief periods of recovery. In this program, the recovery is provided in part by a 10-second rest between exercises. But even more, it is accomplished by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the “recovery”periods, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important.

The exercises should be performed rapidly, one after the other, allowing 30 seconds for each.  Throughout the entire 7 minute series, the intensity should be at an 8 on a discomfort scale of 1 to 10. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.

Give it a try and let me know what you think!


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