Can a 7 minute workout be most effective for summer body? - KFVS12 News & Weather Cape Girardeau, Carbondale, Poplar Bluff

Can a 7 minute workout be most effective for summer body?

Posted: Updated:
  • Heartland NewsMore>>

  • Missouri Peace Corps volunteer being evacuated

    Missouri Peace Corps volunteer being evacuated

    Thursday, July 31 2014 5:37 PM EDT2014-07-31 21:37:06 GMT
    A Missouri man is among the hundreds of Peace Corps volunteers being evacuated from three West African nations affected by the worst recorded Ebola outbreak in history.
    A Missouri man is among the hundreds of Peace Corps volunteers being evacuated from three West African nations affected by the worst recorded Ebola outbreak in history.
  • Fancy Farm organizers want tamer crowd

    Fancy Farm organizers want tamer crowd

    Thursday, July 31 2014 5:29 PM EDT2014-07-31 21:29:06 GMT
    Organizers of the Fancy Farm picnic say they want to tone down the heckling that has come to define Kentucky's signature political event.
    Organizers of the Fancy Farm picnic say they want to tone down the heckling that has come to define Kentucky's signature political event.
  • Rauner says he'll be 'champion' for Ill. farmers

    Rauner says he'll be 'champion' for Ill. farmers

    Thursday, July 31 2014 5:26 PM EDT2014-07-31 21:26:18 GMT
    Republican candidate for governor Bruce Rauner (ROW'-nur) says a coalition of supporters from Illinois' agricultural community is backing his bid to unseat Democratic Gov. Pat Quinn.
    Republican candidate for governor Bruce Rauner (ROW'-nur) says a coalition of supporters from Illinois' agricultural community is backing his bid to unseat Democratic Gov. Pat Quinn.

Never mind spending hours in the gym!

According to a study in The American College of Sports Medicine Health and Fitness Journal, seven minutes of a particular high intensity workout is all it takes to transform your body.

"High intensive training has been proven to be beneficial for people because on a molecular level, there are some changes that happen,"said Roger Bachour, a physical therapist and owner of Accelerated Physical Therapy in Greenville.

So this is how the workout works: you do 12 exercises for 30 seconds each at the highest level of intensity you can and rest for 10 seconds in between.  All you need is a chair for "step ups" and a wall for "wall sits" the rest is just you against your own body weight.

Here is a list of exercises from The American College of Sports Medicine's Health and Fitness Journal:

1. Jumping jacks

2. Wall sit

3. Push-up

4. Abdominal crunch

5. Step-up onto chair

6. Squat

7. Triceps dip on chair

8. Plank Core

9. High knees/running in place

10. Lunge

11. Push-up and rotation

12. Side plank Core

"It needs to be uncomfortable. They say on a scale of one to ten you should be on a level eight at a minimum in order to reap the benefits,"said Bachour.

While Bachour says the seven minute workout can be effective, he cautions against jumping into any workout routine without consulting a physician or trainer.

"There are definitely drawbacks in terms of potential injuries. If someone hasn't worked out in a long time and all of the sudden starts doing high impact exercises, it could be dangerous to their joints."

Copyright 2013 FOX Carolina (Meredith Corporation). All rights reserved.

Powered by WorldNow

310 Broadway
Cape Girardeau, MO 63701

FCC Public File
publicfile@kfvs12.com
573-335-1212
EEO Report
Closed Captioning

All content © Copyright 2000 - 2014 Worldnow and KFVS12. All Rights Reserved.
For more information on this site, please read our Privacy Policy and Terms of Service.