Can a 7 minute workout be most effective for summer body? - WSFA.com Montgomery Alabama news.

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

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.

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