Another Version of HIIT – The Seven Minute Workout

One of the most over-used excuses people give when asked why they do not exercise more and it will be that they do not have enough time in their busy day. Of course there may be other reasons, such as they just do not have the energy level to exercise. But given the time it takes to go to a health club, get ready, stretch, do 45 minutes of exercise, finish and go about a person's day, and many people really do not have that kind of time.

That excuse would go out the window if you could have convinced that you could get all the workout you need in ten minutes, and you would not have to go to where the equipment is. What you would need you could find in your house or apartment, or in a hotel room for that matter. The only equipment you need is a chair, a wall and your own body weight.

We're talking about course about High Intensity Interval Training (HIIT). Although there are many variations this one will be great for those just wanting to use exercise to keep healthy. It's interesting that we take medications for things like depression, heart disease and high blood pressure. But exercise could and often will be a more effective prescription for controlling and even eliminating these health maladies, and if done properly without any side effects.

The promise of HIIT is a short period of maximum exertion followed by short rest periods done for a set of intervals. There are twelve specific routines in the package, and each of them is probably familiar to everyone. In fact, many we probably did back in grade school and middle school Physical education classes, so there will not be a great deal of education necessary to get started. They are:

1. Jumping jacks.
2. Wall sit. With your back against the wall, drop to the sitting position.
3. Push-ups.
4. Abdominal crunches.
5. Step onto a chair, and then step off.
6. Squats.
7. Triceps dip on a chair. Facing away from the chair, put your palms on the chair, then dip down and push back up.
8. Plank. In the push-up position but on your elbows.
9. High knee running in place.
10. Lunges.
11. Rotating push-ups. Normal push-ups, then rotating to the side with one hand on the floor. This may be the most difficult for many to accomplish.
12. Side plank. The same as the normal plank but sideways with one elbow on the floor.

It is important that these exercises be done in the sequence above. Because they alternate working upper body muscles with lower body muscle, they get a little extra time to rest. But the most important thing to keep in mind about these exercises is the pace that you do them. There should only be about a ten second rest period between exercises, and only about thirty seconds should be devoted to each exercise. On a scale of 1-10 with ten being 100% intensity, try to keep the intensity level at about 8. These certainly will not be your most pleasant ten minutes of the day, but after ten minutes you will accomplish more than you did in your previously drawn-out workouts.

Source by Rich Carroll