This 7-Minute Workout Gives You the Benefits of a Long Day at the Gym

You’ve probably heard about the new “scientific” 7-minute workout. Research shows that by doing 12 specific exercises in intervals you can reap the benefits of a long run and a weight session, too. You only need to endure a few minutes of pain. We like the sound of that!

Watch our 7-minute workout video where trainer John Mancuso, founder of JWM Wellness and 99centworkoutplans.com, gives us some pointers as Heather Fleck from Vela Adventures demonstrates.

All you need is yourself, a chair (or stairs) and a wall. You can do this anywhere and anytime. The best part? It’s scientifically proven to give you the fitness benefits of a long stint at the gym. This full-body workout requires 30 seconds of intensity, followed by 10 seconds of rest in between each interval. Here’s a summary of what you’ll do (watch for more details):

1) Jumping Jacks
2) Wall Sit
3) Push Ups
4) Front Plank Hold
5) Alternating Step Ups
6) Squats
7) Triceps Dips
8) Alternating Spidermans
9) March (or Jog) in Place
10) Alternating Forward Lunges
11) Push Up and Rotation
12) Side Plank Hold (both sides)

All finished!

Surprised crunches are not included? Well, we’ve modified the workout. John firmly believes traditional crunches are hard on the lower back and replaced them with alternating spidermans. This exercise works the entire core, from the front and back of your abdominal area at the same time without any additional equipment. It recruits many more muscle fibers, is simple, effective, and can be performed anywhere at any time.

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