The 7 (or 14, 21, 28, 35, 42, 49, 56….) Minute Ultimate Full Body Workout
I discovered this article in the New York Times a few days ago and bookmarked it.
The original article, published in ASCM’s Health & Fitness Journal, was published by two certified trainers and performance coaches (Brett Kilika and Chris Jordan).
Similar to what you find in now-popular Bootcamp or Crossfit classes, the goal of this type of workout (what Kilika and Jordan refer to as High Intensity Circuit Training or HICT) includes:
- Increased fat loss due to the high intensity of each exercise and the short rest times between each exercise.
- Shorter overall exercise time. You’ll save time due to the quick repetitions and short rests.
- The ability to complete the exercises anywhere, anytime. The only equipment you need is a chair, as all of the exercises use your body’s weight.
- It’s the ultimate full body workout; you’ll hit all your major muscle groups with this set of exercises.
- Adaptable workout that you can increase or decrease intensity according to how you’re feeling.
Ready to get motivated to work out (even when you work from home)?
Learn 9 simple ways to get motivated to work out in this easy-to-follow infographic.
Here’s one of the examples that the article gave for a full body HICT workout. Repeat each exercise for 30 seconds, with a 10 second rest in between each.
You can perform the workout however many times you like. (The other day I went through the sequence 3 times and felt pretty good for only a 21-minute workout!)
