Posted On: October 13, 2017

Here's a suggestion for anyone who wants to get a total body workout in the comfort of home and not have to travel to/from the gym to train. It’s a great idea if you are pressed for time or just want to change up your current exercise program.

This routine is based on an article in the May-June 2013 issue of the American College of Sports Medicine’s Health & Fitness Journal. It lists 12 exercises using no equipment other than your own body weight, a chair and a wall for about seven minutes of steady effort.

The exercises should be performed in rapid succession, allowing 30 seconds for each, while keeping the intensity at about an 8 on a scale of 1 to 10. Those seven minutes should be "comfortably uncomfortable". The upside is, after seven minutes, you’re done.

Here are the exercises that must be performed in the order listed:

  • 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
  • 9. High knees/running in place
  • 10. Lunge
  • 11. Push Up & Rotation
  • 12. Side plank

Make sure you have a timer, water and a towel nearby and keep your exercise intervals to 30 seconds and rest periods to 10 seconds.

This may not be the easiest workout but it is quick and effective for burning plenty of calories and building stamina. For more advanced exercisers this sequence can be repeated 2 to 3 times.

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