Skip To Navigation Skip to Content
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregedivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregafgivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
Individuals & Caregivers
Physical & Occupational Therapy
Public Health Professionals
Teachers
 

NCHPAD - Building Healthy Inclusive Communities

Font Size:

Day 1: The 7 Minute Workout


On the first day of FitMas NCHPAD gave to you...a 7 minute workout that’s all-out effort with little time consumed!
 
 
Are you finding it hard to fit physical activity into your Holidays?  If you answered yes, time may be your biggest obstacle.  To help overcome this barrier of time to be active, we've put together a 7 minute workout based on the latest exercise science surrounding high-intensity circuit training.  In the May/June 2013 issue of ACSM's Health & Fitness Journal, the American College of Sports Medicine published the latest science surrounding the 7 minute workout.  The basics of this concept are that exercise time can be traded for total all-out effort when perfomed in a high-intensity circuit series with minimal rest.  The health and fitness benefits from traditional exercise can also be seen when performed using this method of training for individuals short on time. 
 
Here's the basics to design an effective workout using this method:
  • Select 12 exercises focused mostly on using body-weight as resistance
  • Select from a variety of exercises to work total body, lower body, upper body and core
  • Perform each exercise for 30 seconds of all-out effort
  • Rest for 10 seconds in between then move immediatly to the next exercise
  • One round is approximately 7 minutes and if given all-out effort is enough to see health and fitness benefits.  If time allows, you can complete the series 2-3 times.

The 7 Minute Workout

This workout includes 12 exercises.  Complete each exercise to your own abilities.  Perform each exercise at all-out intensity for 30 seconds, rest for 10 seconds, and move on to the next exercise.  Complete the entire series for an approximate 7 minute workout. 

Jacks

Arm Jacks or Jumping Jacks

 
Wall Sit  

Push Ups

 

Figure Eights

Seated or lying down; with or without weight

 

Wheelchair Burpees

Or traditional burpees

  Click HERE for a video.
Chair Squat  
Tricep Dips  
Plank  

Boxing

Seated or standing; with or without weight

 

Swings

Seated or standing; with or without weight

 

Rows

Switch arms half way through

 

Walk Outs

Modified on knees

 

Reference:

Kilka, B., & Jordan, C. (2013).High-intensity circut traning using body weight: Maximum results with minimal investment. ACSM'S Health & Fitness Journal,17(3),8-13.


blog comments powered by Disqus