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The 7-Minute Workout Challenge

image - SMARTSTART Productivity

Exercise boosts productivity. Exercise productively.

We all know the value of exercise but sometimes we just can’t devote as much time to it as we might like. However, when you make exercise a priority you reap both health and productivity benefits. When building a business you keep up with the latest in technology and industry practices so, when it comes to exercise, it shouldn’t be too much of a stretch to think about putting the newest fitness research into practice.

One of the things I’ve been experimenting with for exercise is high intensity interval training. When you put science to work for you, working at maximum intensity for short periods of time produces molecular changes in your muscles comparable to those that occur with several hours of cardio training such as running (which I don’t do) or bike riding (which I can’t do).

Now, to be honest, this kind of a workout is much tougher than it looks and you do have to build up to it because it requires a lot of stamina. Which I don’t have. Yet.

However, 7 minutes of exercise hell delivers significant rewards. Not the least of which is you only have to push yourself through 7 minutes whereas my trip to the gym requires 3 hours! And, there’s a part of me that just likes the challenge of trying to make it through the routine even though I’m huffing and puffing all the way. Yes, it’s THAT intense!

In the 12 exercises shown below you’re using only body weight, a chair and a wall. This regime fulfills the requirements for high-intensity effort that puts science to work for you making it possible for you to exercise efficiently and achieve your fitness goals.

You’ll be alternating 30 seconds of intensity for each exercise shown with 10 seconds of rest. Not quite enough to recover but enough to catch a breath. Work fast and follow the order shown for best results. This will be hard. That’s the whole point. But, in seven minutes, it’ll be over and you’ll be happy to get back to work!

Image credit: Ben Wiseman