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Make Your Workout Efficient
While you may think the longer the routine, the better the results, a recent study revealed that a regular seven-minute workout may be all you need to stay in shape.*
Warm up, then use “supersets” with short breaks to cut your workout time and get results.
Why It Works
The combination of intense supersets confuses and fatigues the right combination and sequence of muscles. It will wear you out at first, but energize you more over time.
Your Fast Full-Body Fitness Routine
Perform 2-3 times per week, with at least 1 day of rest in between
Rest: 30 seconds between supersets
2-3 minutes of light cardio or a warm up set of each exercise below with light weight
Superset #1 (4-5 sets each)
- Begin in a standing position.
- Drop into a squat position with your hands on the ground. (count 1)
- Kick your feet back, while keeping your arms extended. (count 2)
- Immediately return your feet to the squat position. (count 3)
- Jump up from the squat position (count 4)
- Stand with legs shoulder-width apart with toes pointed forward;
Lift your arms and place your hands behind your head with your elbows outward to the sides; your elbows should be out of your peripheral vision to engage your upper back muscles (hence the “prisoner” moniker)
- Imagine a wall in front of you and a seat behind you as you squat as if sitting down in the chair
- Keep your body weight in your heels and not your toes
- Squat again and lift then hold for 4 counts, then repeat
Superset #2 (3-4 sets each)
- Arnold Dumbbell Press
- Sit with back support and hold two dumbbells in front of you at chest level with palms facing your body and elbows bent.
- Raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- Lift until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- Pause at the top, then lower the dumbbells to the original position by rotating the palms of your hands towards you.
- Repeat 3-4 times.
- Before starting any new exercise routine, be sure to check with your medical care provider.
- Pace yourself and listen to your body.
*The study, published in the American College of Sports Medicine’s Health & Fitness Journal, shows that when you work close to your maximum capacity with resistance for even a short time, you can change your muscles in the same way that a few hours of running can.