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Learn a High Intensity 7-Minute Workout Routine!

Author: Niki L. Carayannopoulos, DO

We’re all busy, yet we have to make the time to exercise. Numerous studies have shown that even just a few minutes of exercise and physical activity can have dramatic effects on a person’s overall health.

If you don’t already have an exercise routine, consider trying on the American College of Sports Medicine’s high-intensity workout routine, which takes just seven minutes to complete. Let the ACSM infographic below guide you through the process!

The High-Intensity 7-Minute Workout

Here’s how it works…

The workout routine is designed so that you spend 30 seconds on 12 different exercises, resting for 10 seconds between each one. While the entire routine can be completed in approximately seven minutes, you’re encouraged to repeat the set of exercises two or three times, as time (and stamina!) allows. Here are the exercises you’ll need to know (most of which you may already be familiar with)…

  1. Jumping jacks. This is a great way to get cardiovascular activity in – with little more space than is required to simply stand.
  2. Wall sits. Work on your endurance until you can “sit” for the entire 30 seconds!
  3. Push-ups.
  4. Abdominal crunches.
  5. Step-ups. If using an unanchored object, notes ACSM, make sure to place it against a wall.
  6. Squats.
  7. Triceps dips on a chair.
  8. Planks. Another great exercise for core strength and endurance!
  9. High knees running in place. Excellent for cardio – no extra space required!
  10. 10. Lunges.
  11. 11. Push-ups and rotations.
  12. 12. Side planks.

All of these exercises can easily be done in an office, hotel room, or rest area (for those long road trips). Remember, no special equipment or clothing is required, so there are no excuses!

If you have any concerns about your ability to participate in any of these exercises, talk to your Houston sports medicine physician before proceeding. Patients recovering from knee injury, for example, may avoid or modify some of these exercises. Additionally, if you have a heart condition, you may need to talk about safe levels of cardiovascular activity with your physician.

Schedule With a Houston Sports Medicine Doctor

For other Houston sports medicine needs, schedule an appointment at Houston Institute for Sports Medicine & Orthopedics by calling (713) 756-5546. You can also schedule your appointment online.

Please consult with your physician before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines.